As with most traditional dishes, the recipe varies regionally and by household. Many recipes start with a small amount of ground or chopped lamb. I tend to omit this, keeping the dish in my vegan/vegetarian repertoire. The exact mix of spices, and the measurements of each vary between recipes. I’ve selected a mix that are pretty common in American pantries: black pepper, turmeric, cumin, ground ginger, cinnamon and dried red chili flakes. This combination provides a complex backbone to the dish. Tomatoes and lemon provide the acid. Lentils and chickpeas bring substance, with a small amount of brown rice completing the protein. A full bunch each of fresh parsley and fresh cilantro bring it over the top with their herbal kick.
The recipe uses 3 legumes: red lentils, green lentils and chickpeas. Red lentils are skinned and split lentils which cook very quickly. Green lentils are whole lentils which take longer to cook. They are all cooked for the same amount of time. The red lentils will almost disappear, making the soup thick and hearty. The green lentils and chickpeas will maintain their bite, providing texture.
Harira
Ingredients
Aromatics:
- 1 medium yellow onion 6-8 oz, chopped
- 2 medium carrots 6-8 oz, chopped
- 4 garlic cloves 20 g, minced
Dry Spices:
- 1 tsp black pepper
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp ground ginger
- 1 tsp ground cinnamon
- ½ tsp red pepper flakes
Fresh Herbs:
- 1 bunch fresh cilantro 40-60 g
- 1 bunch fresh parsley 40-60 g
Legumes:
- 1 cup green lentils
- 1 cup red lentils
- 1 14 ounce can chickpeas
Liquid:
- 7 cups vegetable stock
- 2 cans (14 oz each) crushed tomatoes
Other:
- Olive oil
- 3 Tbsp tomato paste
- 1-2 oz freshly squeezed lemon juice
- ¼ cup brown rice
- salt and freshly ground black pepper
Instructions
- In prep for this recipe, divide the herbs into three groups: Finely dice the bottom of the stems (which will be cooked with the onions and carrots). Reserve a good portion of the prettiest leaves (which will be sprinkled on top when the soup is served). Roughly chop the rest.
- Use a large stock pot on medium-high heat. Sauté the onion, carrot and diced herb stems with about ½ tsp of salt and enough olive oil to make them glisten (2 or 3 Tbsp). Sauté until they are softened, about 10 minutes.
- Add the garlic, tomato paste and the dry spices. Stir continuously and continue to sauté for another 2 minutes.
- Add the crushed tomatoes. The acidic tomatoes should work well to deglaze any fond that has developed in the pot. Try to scrape the bottom with a wooden spatula to fully release any fond.
- Add the red and green lentils, the chickpeas, the brown rice, and the broth. Stir well. Increase the heat to high and bring things to a boil. As the soup is heating, taste the broth for salt level. Add salt to taste.
- Once the soup is at a full boil, turn down the heat to low. Give everything a good stir, then cover and simmer.
- Stir occasionally while the soup simmers. You may need to add a little water if the soup gets too thick. You are almost done when the lentils are fully cooked and tender. Expect about 45 minutes.
- About 5 minutes before serving, stir in the chopped herbs (reserving some for garnishing at serving time), and lemon juice. The amount of lemon juice is to taste. Start with one ounce, and add more if you prefer.
- Serve in bowls with some reserved freshly chopped herbs on top.