Spiced Moroccan Vegetable Soup with Chickpeas, Cilantro, and Lemon (Harira)
Spiced Moroccan Vegetable Soup with Chickpeas, Cilantro, and Lemon (Harira)
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  • cook: 0 hr
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  • Summary

    This is by far my favorite comfort soup. Until I met Meme Suissa, who comes from Casablanca, I had been making a different version. But I swooned after trying her recipe, enhanced with an egg-lemon sauce, that she may have learned from a Turkish forebear. She has been making this for almost eighty years, first watching her mother, then cooking for her five children after she immigrated, like many Moroccan Jews, to French-speaking Montreal. A Muslim staple to break the daily fast of Ramadan, it has crossed over to the Moroccan Jewish tradition of breaking the fast of Yom Kippur. Although many cooks make this with meat, I have turned it into a vegetarian version and make it whenever I can.

    Ingredients

    • 4 tablespoons olive oil
    • 1 large onion, diced (about 2 cups)
    • 3 stalks celery, diced (about 1 1/2 cups)
    • 3 large carrots, peeled and cut in rounds
    • 1/2 teaspoon ground turmeric
    • 1 teaspoon ground cumin
    • 1/2 to 1 teaspoon harissa or dried red chile flakes, plus more for serving
    • Salt to taste
    • 1 bunch parsley, chopped (about 1 1/2 cups/75 grams), divided
    • 1 bunch cilantro, chopped (about 1 1/2 cups/75 grams), divided
    • 1 (15-ounce/425-gram) can tomatoes, crushed, or 2 cups (450 grams) tomato sauce
    • 7 cups (1 2/3 liters) chicken or vegetable stock
    • 1 cup (200 grams) dried chickpeas, soaked overnight and cooked or 1 (15-ounce/425-gram) can chickpeas, drained
    • 1 cup (370 grams) green lentils
    • 1 teaspoon freshly ground black pepper
    • 2 tablespoons all-purpose unbleached flour
    • 1 large egg
    • Juice of 2 lemons (about 1/4 cup)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 143 % Daily Value *
    • Total Fat: 8 g 11.58%
    • Saturated Fat: 1 g 5.08%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 520 mg 21.66%
    • Calcium: 21 mg 2.07%
    • Potassium: 158 mg 4.53%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 9.1%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 15 g %
    • Dietary Fiber: 4 g 17.6%
    • Sugar: 3 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 0.38%
    • Vitamin C 1.24%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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