Moroccan Harira (Bean Soup)

4.7
(55)
46 Reviews
6 Photos

This Moroccan bean soup is a (mostly) vegetarian, shoestring-budget meal that will leave you feeling both very satisfied and with tons of leftovers. Bonus: It's super-healthy and easy to prepare.

Submitted by modestalmond
Updated on March 13, 2024
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Prep Time:
15 mins
Cook Time:
1 hr
Total Time:
1 hr 15 mins
Servings:
10
Jump to Nutrition Facts

Ingredients

  • 6 cups beef stock

  • 1 cup dry lentils

  • 1 tablespoon olive oil, or to taste

  • 1 onion, chopped

  • 1 cinnamon stick

  • 1 teaspoon minced fresh ginger root

  • 1 teaspoon ground turmeric

  • 1 teaspoon ground cumin

  • 1 teaspoon ground black pepper

  • 1 (15 ounce) can garbanzo beans, drained

  • 1 (15 ounce) can red kidney beans, rinsed and drained

  • 1 (14 ounce) can diced tomatoes

  • 1 cup cooked quinoa (Optional)

  • 1 bunch flat-leaf parsley leaves and thinner stems, chopped

  • 1 bunch cilantro leaves and thinner stems, chopped

  • 1 lemon, or to taste, juiced

Directions

  1. Stir together beef stock and lentils in a large pot. Bring to a boil, reduce heat to low, and keep at a simmer while preparing onion.

  2. Heat olive oil in a large skillet over medium heat. Cook and stir onion, cinnamon stick, ginger, turmeric, cumin, and black pepper in hot oil until onion is translucent, about 5 minutes; add to stock mixture.

  3. Pour garbanzo beans, kidney beans, tomatoes, and quinoa into stock mixture; stir and bring to a boil. Stir in parsley and cilantro; reduce heat to low and cook at a simmer until lentils are tender, about 45 minutes.

  4. Drizzle lemon juice over soup to serve.

Recipe Tips

To make this soup wholly vegetarian, use beef stock instead of vegetable stock.

If you use quinoa, be sure to prepare it separately from the soup (1/2 cup unprepared = 1 cup prepared). Throwing it into the soup unprepared will cause it to absorb all the liquid, and you will be left with a very, very thick stew.

Nutrition Facts (per serving)

261 Calories
4g Fat
42g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 10
Calories 261
% Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 3%
Sodium 299mg 13%
Total Carbohydrate 42g 15%
Dietary Fiber 13g 45%
Total Sugars 4g
Protein 14g 29%
Vitamin C 25mg 28%
Calcium 88mg 7%
Iron 5mg 29%
Potassium 578mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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