Harira: Moroccan Lentil and Chickpea Soup with Herbs
Inspired by techniques from NYT Cooking and America's Test Kitchen.
A hearty Moroccan soup of lentils, chickpeas, tomato and fine pasta, warmly spiced and packed with fresh coriander and parsley. Finished with lemon, it is a nourishing meal in a bowl.
Always check the labels of the products you use.
Method
- 1
Soften the base. Heat the oil in the large pot over medium-high heat, then add the onion and celery. Cook, stirring often, for 7-8 minutes until soft and just starting to colour at the edges. This gentle browning builds natural sweetness and a savoury foundation for the whole soup.
- 2
Bloom the aromatics. Lower the heat to medium, add the garlic and ginger and cook for 1 minute until fragrant. Stir in all the spices for 1 minute, then add half the coriander and parsley for 1 minute more. Frying spices briefly in oil releases their flavour compounds, giving a deeper, rounder taste than adding them to liquid.
- 3
Simmer the lentils. Pour in the broth and water, then add the lentils, chickpeas and 1 tsp of the salt. Bring to a simmer, partly cover and cook gently for 20-25 minutes until the lentils are just tender. A gentle simmer keeps the lentils intact; a hard boil would break them into mush before they cook through.
- 4
Add tomatoes and pasta. Stir in the chopped tomatoes, tomato paste and pasta, then simmer partly covered for 8-10 minutes, stirring now and then so the pasta does not stick, until it is soft. Add the spinach for the last 2 minutes, just until wilted. Adding the acidic tomatoes after the lentils have softened matters, as acid can stop lentils becoming tender.
- 5
Finish and adjust. Off the heat, stir in the lemon juice and the remaining herbs. The soup should be thick but still pourable, so add a little hot water if it seems too stiff. Season with the remaining salt and the black pepper and serve with lemon wedges; adding fresh herbs and lemon last keeps their flavour lively.
Storage
Refrigerate in a covered container for up to 4 days, or freeze for up to 3 months (the pasta softens a little after freezing). Thaw in the fridge and reheat on the hob, adding hot water to loosen, until piping hot (74°C). Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Equipment
- large heavy-based pot or casserole with a lid (at least 5 litres)
- wooden spoon
- sieve
- grater
- chopping board and knife
- ladle
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 254 kcal |
| Protein | 11.9 g |
| Carbohydrate | 38.5 g |
| of which sugars | 5.8 g |
| of which free sugars | 0.2 g |
| Fat | 7 g |
| of which saturates | 0.9 g |
| Fibre | 7.7 g |
| Salt | 2.46 g |
Protein per 100 kcal
4.7 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
