Harira Recipe

Looking for an easy Harira recipe? Learn how to make Harira using healthy ingredients.


Submitted by mzt10

Makes 12 servings



Moroccan Chickpea Stew with Chicken and Lentils

Recipe Ingredients for Harira

1/4 pound dried chickpeas
3 tbsp olive oil
1 1/2 lb chicken thighs boneless skinless in 2-inch pieces
3/4 tsp salt
1/4 tsp black pepper (freshly ground)
1 cup diced onions
1/2 cup diced celery
2 tsp ground ginger
2 tsp turmeric
1 tsp black pepper
1 tsp ground cinnamon
28 oz can diced tomatoes and juices
24 oz chicken stock
1/4 lb dried green lentils
1/2 cup long grain rice
1/2 cup chopped fresh cilantro
2 tbsp chopped fresh parsley
2 tsp fresh lemon juice

Recipe Directions for Harira

  1. Pick over the chickpeas, cover with cold water, and soak overnight at room temperature. Drain chickpeas and rinse well with cold running water. Drain and set aside.

  2. Heat the olive oil in a medium stockpot or Dutch oven over medium-high heat. Season the chicken pieces with 1/4 teaspoon each of salt and pepper. Add the chicken in batches, and cook until well browned, about 4 minutes per batch. Remove the chicken from the pot and set aside. Add the onions and celery and cook until softened, about 4 minutes. Add the ginger, turmeric, pepper, cinnamon, and nutmeg and cook, stirring constantly, for 1 minute. Return the chicken to the pan and add the tomatoes and their juices, stirring well. Stir in the chicken stock, lentils, and chickpeas and bring to a boil. Reduce heat to medium-low, cover, and cook at a gentle simmer for 1 hour.

  3. Add the rice and the remaining 1/2 teaspoon of salt and return the soup to a simmer. Cook covered for 30 minutes. Remove the lid, add the cilantro, parsley, and lemon juice and cook, uncovered for 5 minutes.

  4. Ladle into warmed soup bowls and garnish with fresh cilantro sprigs.

Categories

Beans, First Course, Middle Eastern

Nutrition Facts
Serving Size 227.7g
Amount Per Serving
Calories
218
Calories from Fat
56
% Daily Value*
Total Fat
6.2g
10%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
48mg
16%
Sodium
479mg
20%
Potassium
229mg
7%
Total Carbohydrates
22.1g
7%
Dietary Fiber
5.6g
22%
Sugars
3.6g
Protein
17.4g
Vitamin A 11% Vitamin C 27%
Calcium 4% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in vitamin C
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