Easy, Healthy And Tasty Moroccan Tomato Soup With Chickpeas Aka Harira
Recipe Information
Harira
Cultural Context
Harira is a traditional Moroccan soup, often enjoyed during Ramadan to break the fast. It symbolizes hospitality and community, typically served with dates and bread. This nourishing dish has variations across North Africa, adapting to local ingredients and preferences, making it a beloved staple in many households.
beef
🥗Healthier: chicken
💰Cheaper: vegetable broth
Chicken is leaner, and vegetable broth can be more economical.
chickpeas
🥗Healthier: canned chickpeas
💰Cheaper: dried chickpeas
Canned chickpeas save time, while dried are often less expensive.
fresh herbs
🥗Healthier: dried herbs
💰Cheaper: frozen herbs
Dried herbs are more accessible, and frozen can be cost-effective.
olive oil
🥗Healthier: avocado oil
💰Cheaper: canola oil
Avocado oil is healthier, while canola is often cheaper.
Open the can of chickpeas and drain them.
Rinse the chickpeas under cold water.
In a large pot, heat 1 tablespoon of olive oil over medium heat until shimmering.
Add 1 chopped onion, 2 chopped celery stalks, and 2 chopped carrots; sauté for about 5 minutes until softened.
Stir in 2 cups of diced tomatoes and cook for another 3 minutes until slightly thickened.
Add the drained chickpeas, 1 cup of lentils, 1 teaspoon of cumin, 1 teaspoon of paprika, and 1 teaspoon of cinnamon; mix well.
Pour in 4 cups of water and bring to a boil.
Once boiling, reduce the heat and let it simmer for about 30 minutes until the lentils are tender.
Add 1 tablespoon of chopped fresh parsley and 1 tablespoon of chopped fresh cilantro.
Squeeze the juice of 1 lemon into the soup and stir.
Season with salt to taste before serving.
Cooking Techniques
Equipment Needed
Spice Level:
🌶️🌶️🌶️Dietary
Also Known As
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