Ingredients with Measurements:
- 1 cup dried chickpeas, soaked overnight
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon ground ginger
- 1 teaspoon ground cinnamon
- 1 teaspoon ground cumin
- 1/4 teaspoon ground turmeric
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 1 can (14.5 ounces) diced tomatoes
- 6 cups chicken or vegetable broth
- 1/2 cup uncooked brown lentils
- 1/2 cup uncooked white rice
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh cilantro
- 2 tablespoons lemon juice
- 2 tablespoons flour
- 2 tablespoons water
Special equipment needed:
- Large pot
- Immersion blender or regular blender
Step-by-step instructions:
1. Drain and rinse the soaked chickpeas. In a large pot, sauté the onion and garlic in olive oil until softened.
2. Add the ginger, cinnamon, cumin, turmeric, cayenne pepper, black pepper, and salt. Stir for 1-2 minutes until fragrant.
3. Add the diced tomatoes, chicken or vegetable broth, chickpeas, lentils, and rice. Bring to a boil, then reduce heat and simmer for 1-2 hours until the chickpeas and lentils are tender.
4. Use an immersion blender or regular blender to puree the soup until smooth.
5. In a small bowl, whisk together the flour and water until smooth. Stir into the soup and simmer for an additional 10-15 minutes until thickened.
6. Stir in the parsley, cilantro, and lemon juice. Adjust seasoning to taste.
- Time:
Preparation time: 15 minutes
- Cooking time: 2-3 hours
Temperature:
- Simmer on low heat
Serving size:
- 6-8 servings
Nutritional information:
- Calories per serving: 300
- Fat: 5g
- Carbohydrates: 50g
- Protein: 15g
- Fiber: 12g
Substitutions for ingredients:
- Canned chickpeas can be used instead of dried chickpeas, but reduce the cooking time to 30 minutes.
- Brown rice can be substituted with white rice or quinoa.
- Fresh herbs can be substituted with dried herbs.
Variations:
- Add diced carrots, celery, or potatoes for extra vegetables.
- Use lamb or beef broth instead of chicken or vegetable broth.
- Add cooked shredded chicken or lamb for a heartier soup.
Tips and tricks:
- Soak the chickpeas overnight to reduce cooking time.
- Use an immersion blender for easier pureeing.
- Adjust seasoning to taste.
Storage instructions:
- Store in an airtight container in the refrigerator for up to 5 days.
Reheating instructions:
- Reheat on the stove over low heat, stirring occasionally.
Presentation ideas:
- Serve in individual bowls with a dollop of yogurt and a sprinkle of chopped fresh herbs.
Garnishes:
- Chopped fresh herbs, yogurt, lemon wedges, or croutons.
Pairings:
- Serve with crusty bread or naan.
Suggested side dishes:
- Moroccan salad, roasted vegetables, or couscous.
Troubleshooting advice:
- If the soup is too thick, add more broth or water.
- If the soup is too thin, simmer for longer or add more flour and water mixture.
Food safety advice:
- Make sure the soup reaches a temperature of 165°F before serving.
Food history:
- Harira soup is a traditional Moroccan soup often served during Ramadan to break the fast.
Flavor profiles:
- Spicy, savory, and slightly sweet.
Serving suggestions:
- Serve as a main course or as a starter.
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Region: Moroccan