Chickpea Harira
Discover the vibrant flavors of Moroccan-inspired cuisine with this hearty and aromatic Chickpea Harira recipe. This comforting soup combines tender chickpeas and earthy lentils with a medley of warming spices like turmeric, cinnamon, and cumin, creating an irresistible depth of flavor. Simmered in a rich tomato base with fresh cilantro and parsley for a burst of freshness, this one-pot vegan dish is perfect for weeknight dinners or meal prep. Ready in just under an hour, Chickpea Harira is not only nourishing but also brimming with bold, wholesome ingredients that are sure to entice your taste buds. Serve it with a squeeze of lemon and extra fresh herbs for a zesty, fragrant finish your family will love!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large, diced Onion
- 3 minced Garlic cloves
- 2 diced Celery stalks
- 1 diced Carrot
- 1 teaspoon Ground turmeric
- 0.5 teaspoon Ground cinnamon
- 1 teaspoon Ground ginger
- 1 teaspoon Ground paprika
- 1.5 teaspoons Ground cumin
- 2 tablespoons Tomato paste
- 400 grams Crushed tomatoes
- 400 grams Cooked chickpeas (or canned, drained and rinsed)
- 150 grams Green or brown lentils
- 1.5 liters Vegetable broth
- 1 teaspoon (adjust to taste) Salt
- 0.5 teaspoon (adjust to taste) Ground black pepper
- 2 tablespoons, chopped (plus extra for garnish) Fresh cilantro
- 2 tablespoons, chopped (plus extra for garnish) Fresh parsley
- 2 tablespoons (optional, for serving) Lemon juice
Instructions
Heat olive oil in a large pot over medium heat.
Add diced onion, garlic, celery, and carrot. Sauté for 5-7 minutes until the vegetables are softened.
Stir in turmeric, cinnamon, ginger, paprika, and cumin, and cook for another minute until fragrant.
Add tomato paste and crushed tomatoes, stirring to combine well.
Mix in chickpeas, lentils, and vegetable broth. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for 30-35 minutes, or until the lentils are tender.
Season the soup with salt and black pepper to taste.
Stir in chopped cilantro and parsley, reserving some for garnish.
Let the soup simmer for another 5 minutes for the flavors to meld together.
Serve warm, garnished with fresh herbs and a squeeze of lemon juice, if desired.
Nutrition Facts
Calories |
321 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.2 g | 12% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1088 mg | 47% | |
| Total Carbohydrate | 49.8 g | 18% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 12.6 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 125 mg | 10% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 1057 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
