Moroccan Harira Recipe (Thick Soup with Chickpeas & Masoor Dal)
Warm up with a bowl of Moroccan Harira, a thick, hearty soup that will soothe your soul. Packed with chickpeas, lentils, and vibrant spices, this Moroccan dish offers comfort and flavor in every spoonful. Its rich texture makes it a meal in itself, but you can enhance the experience by pairing it with a refreshing Fennel, Roasted Beet & Citrus Salad with Fennel-Beet Yogurt Dressing. This versatile soup can also be made with lamb for meat lovers, creating an even more filling and flavorful dish. Whether served as an appetizer or a full meal, Moroccan Harira is perfect for any occasion. Let’s dive into this delightful recipe!
Cuisine: African
Course: Appetizer
Diet: Vegetarian (with optional meat)
Ingredients for Moroccan Harira
| Ingredient | Quantity |
|---|---|
| Kabuli Chana (White Chickpeas) | 1 cup, cooked |
| Masoor Dal (Whole Lentils) | 1 cup, cooked |
| Carrot (Gajjar) | 1, chopped |
| Onion | 1, chopped |
| Coriander (Dhania) Leaves | 1/2 cup, chopped |
| Garlic | 4 cloves, chopped |
| Salt | To taste |
| Black Pepper Powder | 2 teaspoons |
| Cumin Powder (Jeera) | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Cinnamon Powder (Dalchini) | 1/2 teaspoon |
| Paprika Powder | 1 tablespoon |
| Mint Leaves (Pudina) | 1 teaspoon, dried or fresh |
| Vegetable Stock | 3 cups |
| Extra Virgin Olive Oil | 2 tablespoons |
For Garnish:
| Ingredient | Quantity |
|---|---|
| Fresh Coriander (Dhania) Leaves | Few, chopped |
| Parsley Leaves | Few, chopped |
| Curd (Dahi / Yogurt) | Optional (for garnish) |
Preparation & Cooking Time
- Preparation Time: 25 minutes
- Cooking Time: 60 minutes
Instructions to Prepare Moroccan Harira
-
Prepare the Chickpeas and Lentils:
- Begin by cooking the Kabuli Chana (chickpeas) and Masoor Dal (lentils) separately until they are tender but still intact. Be careful not to overcook them, as you want them to remain whole in the soup.
-
Sauté the Aromatics:
- In a large pan, heat the extra virgin olive oil over medium heat. Add the chopped garlic and sauté until its raw smell disappears, releasing its fragrance.
- Add the chopped onions and sauté until they turn translucent and soft, about 3–4 minutes.
- Toss in the chopped carrots and cook for another 4–5 minutes, stirring occasionally, until the vegetables start to soften.
-
Add the Spices:
- Sprinkle in the cumin powder (jeera), coriander powder (dhania), turmeric powder (haldi), cinnamon powder (dalchini), and paprika powder. Stir well to coat the vegetables with the spices and allow them to toast for 1–2 minutes. This will bring out the depth of the flavors.
-
Simmer the Soup:
- Pour in the vegetable stock (or water) and bring the mixture to a boil. Let it simmer for a few minutes, allowing the flavors to meld together.
- Once the soup is boiling, add the cooked chickpeas and lentils. Stir everything together well and season with salt and black pepper powder to taste. Let it simmer for another 10–15 minutes, until the soup thickens slightly.
-
Finish the Soup:
- Once the soup reaches the desired consistency (it should be thick but still soupy), remove the pan from the heat. Stir in the fresh coriander leaves, adding a burst of freshness to the dish.
-
Garnish and Serve:
- Ladle the soup into serving bowls. Garnish with additional fresh coriander leaves and parsley leaves. For an optional twist, swirl in some beaten yogurt for extra creaminess and tang.
- For added texture and flavor, deep-fry a few strands of spaghetti and sprinkle them over the soup for a crunchy topping.
- Squeeze some fresh lime juice over the soup to give it a zesty finish.
-
Pair and Enjoy:
- Serve the Moroccan Harira with a refreshing Fennel, Roasted Beet & Citrus Salad with Fennel-Beet Yogurt Dressing for a complete meal.
Tips for the Perfect Moroccan Harira
- For a meaty version: Add lamb or beef to the soup for a richer, more filling meal. Brown the meat first before adding the vegetables and spices.
- Consistency: You can adjust the thickness of the soup by adding more or less vegetable stock or water during cooking, depending on your preference.
- Spice level: If you prefer a spicier soup, add some chili powder or fresh green chilies along with the other spices to bring some heat to the dish.
- Storage: Moroccan Harira keeps well in the refrigerator for up to 3 days and can also be frozen for up to 1 month. Reheat thoroughly before serving.
Nutritional Information (Approximate)
| Nutrient | Amount per Serving (1 cup) |
|---|---|
| Calories | 250 |
| Protein | 12g |
| Carbohydrates | 40g |
| Fiber | 8g |
| Fat | 7g |
| Saturated Fat | 1g |
| Sodium | 600mg |
| Vitamin A | 50% of the daily recommended value |
| Vitamin C | 20% of the daily recommended value |
| Iron | 15% of the daily recommended value |
| Calcium | 8% of the daily recommended value |
This Moroccan Harira Recipe (Thick Soup with Chickpeas & Masoor Dal) is a comforting dish perfect for any occasion. Its nourishing ingredients and vibrant spices create a rich and satisfying meal. Whether you’re serving it on a cold day or at a gathering, this soup is sure to be a hit!
