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!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add diced onion, garlic, celery, and carrot. Sauté for 5-7 minutes until the vegetables are softened.

Step 3

Stir in turmeric, cinnamon, ginger, paprika, and cumin, and cook for another minute until fragrant.

Step 4

Add tomato paste and crushed tomatoes, stirring to combine well.

Step 5

Mix in chickpeas, lentils, and vegetable broth. Bring the mixture to a boil.

Step 6

Reduce the heat to low, cover the pot, and simmer for 30-35 minutes, or until the lentils are tender.

Step 7

Season the soup with salt and black pepper to taste.

Step 8

Stir in chopped cilantro and parsley, reserving some for garnish.

Step 9

Let the soup simmer for another 5 minutes for the flavors to meld together.

Step 10

Serve warm, garnished with fresh herbs and a squeeze of lemon juice, if desired.

Nutrition Facts

Serving size	(3302.0g)

Amount per serving	% Daily Value*
Calories	2006.0

Total Fat 55.6g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 7.2g
Cholesterol 0mg	0%
Sodium 6994.7mg	0%
Total Carbohydrate 309.1g	0%
Dietary Fiber 82.5g	0%
Total Sugars 81.2g
Protein 89.1g	0%

Vitamin D 0IU	0%
Calcium 856.9mg	0%
Iron 34.5mg	0%
Potassium 7629.4mg	0%

*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.

Source of Calories

Fat: 23.9%

Protein: 17.0%

Carbs: 59.1%