HARIRA (SPICED MOROCCAN VEGETABLE SOUP WITH CHICKPEAS, CILANTRO, AND LEMON)
A Muslim staple to break the daily fast of Ramadan, this soup has crossed over to the Moroccan Jewish tradition of breaking the fast of Yom Kippur.
Provided by Joan Nathan
Categories Rosh Hashanah/Yom Kippur Soup/Stew Dinner Kosher Vegetarian Chickpea Lentil Parsley Cilantro Carrot Tomato
Yield 8-10 servings
Number Of Ingredients 18
Steps:
- Heat the oil in a large skillet over medium heat and sauté the onion, celery, and carrots until the onion turns translucent and begin to brown, about 5 to 10 minutes. Add the turmeric, cumin, harissa or chile flakes, 1 teaspoon of salt, 1 cup each of the parsley and cilantro, tomatoes, and the stock or water and bring to a boil. If using the soaked chickpeas, drain them and add to the pot. Simmer uncovered for 25 minutes, then add the lentils, another teaspoon of salt and a teaspoon of pepper and continue simmering until the chickpeas and lentils are cooked, about 20 minutes more. If using canned chickpeas omit the first 25 minutes of simmering and add with the lentils.
- Whisk the flour, egg, and lemon juice into 2 cups (470 ml) of water. Stir into the soup. Simmer the soup about 5 minutes more and serve, sprinkled with the remaining cilantro and parsley. And don't forget to have some extra harissa in a plate on the side.
MOROCCAN CHICKPEA SOUP
Try something different for vegetarians with Moroccan chickpea soup
Provided by Good Food team
Categories Dinner, Lunch, Starter, Supper
Time 25m
Number Of Ingredients 10
Steps:
- Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently. Tip in the cumin and fry for another min.
- Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins. Throw in broad beans and lemon juice, cook for a further 2 mins. Season to taste, then top with a sprinkling of lemon zest and chopped herbs. Serve with flatbread.
Nutrition Facts : Calories 148 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 17 grams carbohydrates, Fiber 6 grams fiber, Protein 9 grams protein, Sodium 1.07 milligram of sodium
EASY MOROCCAN CHICKPEA STEW
When I'm invited to a potluck, I easily double or triple this healthy vegetarian recipe to treat the crowd to an exotic dish of enticing, bold flavors. -Heather Demeritte, Scottsdale, Arizona
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- In a Dutch oven, heat oil over medium-high heat. Add squash, onion and red pepper; cook and stir until onion is translucent and red pepper is crisp-tender, about 5 minutes. Stir in seasonings until blended., Add chickpeas, tomatoes and water; bring to a boil. Reduce heat; cover and simmer until squash is tender, about 8 minutes. If desired, top with cilantro.
Nutrition Facts : Calories 217 calories, Fat 6g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 455mg sodium, Carbohydrate 38g carbohydrate (11g sugars, Fiber 9g fiber), Protein 7g protein.
MOROCCAN CHICKPEA SOUP
Clipped from the AJC, this recipe is from Cafe Intermezzo in Dunwoody, GA. A hint of cinnamon and cumin gives this simple soup its exotic aroma. Instead of adding the spinach to the pot, Chef Todd Wilczewski likes to add it to each bowl and pour the hot soup over it, just to wilt it. Note: for a slightly thicker base and to help the flavors meld, puree about a third of the soup in a blender and then return it to the soup pot.
Provided by Epi Curious
Categories Beans
Time 55m
Yield 6 , 6 serving(s)
Number Of Ingredients 13
Steps:
- In a large pot, heat olive oil over medium-high heat. Add onion, garlic, cinnamon, paprika, cumin and cayenne. Cook, stirring occasionally, until onions are translucent, about 5 minutes. Add tomatoes, chickpeas, vegetable broth and sugar. Simmer for 45 minutes. Season to taste with salt and pepper. To serve, divide spinach among 6 serving bowls. Ladle hot soup over the spinach and serve immediately.
MOROCCAN CHICKPEA SOUP
Make and share this Moroccan Chickpea Soup recipe from Food.com.
Provided by Sackville
Categories Vegetable
Time 20m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- In 4-5 quart saucepan, heat oil.
- Add carrots, garlic, and onion; cook until tender.
- Set aside.
- Meanwhile, in food processor, puree chickpeas, 1 cup of vegetable stock, tahini, and lemon juice.
- Stir pureed mixture into saucepan.
- Add remaining ingredients including vegetable stock.
- Cover and cook for 5 minutes to heat through.
- Top with garnish if desired.
- •VARIATIONS: Substitute olive oil for safflower oil.
Nutrition Facts : Calories 331.2, Fat 17.9, SaturatedFat 2, Sodium 356.5, Carbohydrate 36.4, Fiber 8.1, Sugar 2.9, Protein 9.7
SPICED CHICKPEA SOUP
This low-fat soup is packed with storecupboard pulses, healthy grains and North African spice- use cumin, ras el hanout, ginger and cinnamon
Provided by Katy Greenwood
Categories Lunch
Time 35m
Number Of Ingredients 15
Steps:
- Heat the oil in a large lidded pan. Add the onion and garlic, put on the lid and cook for 5 mins, stirring halfway through. Stir the chilli, ginger, cumin, ras el hanout and cinnamon into the pan and cook for 1 min. Add the peppers, tomatoes and stock. Bring to the boil, turn down to a simmer, put on the lid and cook for 10 mins.
- Blitz the soup with a stick blender, or in a food processor until smooth. Return to the pan and add more liquid to thin the soup, if you like. Stir in the chickpeas, preserved lemons, honey and some seasoning. If eating straight away, add the couscous and heat through for 5 mins. (If taking to work, add the couscous just before reheating).
Nutrition Facts : Calories 211 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 32 grams carbohydrates, Sugar 12 grams sugar, Fiber 6 grams fiber, Protein 9 grams protein, Sodium 1.3 milligram of sodium
MOROCCAN CHICKPEA SOUP
This recipe has been posted here for play in ZWT9 - Morocco. This recipe is from : Good Food magazine, February 2005. A simple vegetarian soup, served with flatbread for your enjoyment.
Provided by Baby Kato
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat the oil in a large saucepan, then fry the onion and celery gently for 10 minutes until softened, stirring frequently.
- Tip in the cumin and fry for another minute.
- Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper.
- Simmer for 8 minutes.
- Throw in broad beans and lemon juice, cook for a further 2 minutes.
- Season to taste, then top with a sprinkling of lemon zest and chopped herbs.
- Serve with flatbread.
Nutrition Facts : Calories 186.5, Fat 4.9, SaturatedFat 0.6, Sodium 432.2, Carbohydrate 29.8, Fiber 6.3, Sugar 1.7, Protein 7
MOROCCAN CHICKPEA SOUP
Steps:
- Prepare chickpeas:
- Soak chickpeas in water to cover by 2 inches 8 to 12 hours.
- Drain chickpeas and rinse well. Transfer to a large saucepan and add 8 cups water. Bring to a boil, then reduce heat and simmer, uncovered, until tender, 1 1/4 to 1 1/2 hours. Cool chickpeas and drain, reserving cooking liquid. You should have about 2 1/2 cups liquid (if not, add more water).
- Coarsely purée tomatoes in a food processor.
- Cook onion and celery in butter in a 4-quart heavy pot over moderately low heat, stirring occasionally, until softened. Add turmeric, pepper, and cinnamon and cook, stirring, 3 minutes.
- Stir in tomato purée, 1/3 cup cilantro, chickpeas with reserved liquid, vegetable broth, and lentils. Bring to a boil, then reduce heat and simmer, uncovered, until lentils are tender, about 35 minutes.
- Stir in pasta and cook, stirring, until tender, about 3 minutes. Stir in parsley, remaining 1/3 cup cilantro, and salt to taste.
MOROCCAN TOMATO & CHICKPEA SOUP WITH COUSCOUS
This filling soup is healthy and packed with the flavours of North Africa: harissa, ginger, lemon and coriander
Provided by Barney Desmazery
Categories Lunch, Soup
Time 1h5m
Number Of Ingredients 13
Steps:
- Tip the couscous into a bowl, season with salt and pepper and stir through 1 tbsp of the oil. Pour over enough hot stock just to cover and cover the bowl with cling film and set aside.
- Heat the rest of the oil in a saucepan and cook the onion and carrot gently for 8 mins until softened. Add the garlic and ginger and cook for 2 mins more then stir in the ras el hanout and harissa and cook for another minute. Pour in the tomatoes and stock and give everything a good stir. Season, add the chickpeas and simmer everything gently for 20 mins until thickened slightly then squeeze over the lemon.
- Uncover the couscous and fluff up with a fork. Spoon the soup into bowls, top each with a mound of couscous, scatter with coriander and serve with extra harissa for those who want it.
Nutrition Facts : Calories 265 calories, Fat 10.4 grams fat, SaturatedFat 1.4 grams saturated fat, Carbohydrate 33 grams carbohydrates, Sugar 9.9 grams sugar, Fiber 6 grams fiber, Protein 7.3 grams protein, Sodium 1.2 milligram of sodium
MOROCCAN CHICKPEA SOUP
My housemate had left some of this in a pan and, having intended to just have a taste, I gobbled up the leftovers! Such a nice flavour! Very easy, low calorie, and ready in 20 minutes.
Provided by Boo L
Categories Lunch/Snacks
Time 20m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat the oil.
- Fry the onion and celery for 10 minutes until softened.
- Add the cumin and fry for one minute.
- Increase the heat and add the stock, tomatoes and chickpeas, plus a decent sized helping of black pepper.
- Simmer for 8 minutes.
- Squeeze the lemon juice into the mix and cook for another 2 minutes.
- Chop the coriander and add.
- Serve with flatbread.
Nutrition Facts : Calories 188.9, Fat 5, SaturatedFat 0.7, Sodium 323.2, Carbohydrate 32, Fiber 7.1, Sugar 4.2, Protein 6.6
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4.9/5 (120)Category DinnerCuisine MoroccanCalories 304 per serving
- In a large Dutch Oven, heat 4 tbsp extra virgin olive oil over medium heat until shimmering. Add the onions, celery, and carrots. Season with kosher salt. Cook for 5 minutes, stirring regularly until softened.
- Add the crushed tomatoes, tomato paste, cilantro, lentils (both green and red), and chickpeas. Add a dash more kosher salt and cook for 5 minutes, stirring.
- Add the broth and raise the heat. Bring to a boil for 5 minutes, then turn the heat to low. Cover and let simmer for 45 minutes or until the legumes are fully cooked and very tender (check occasionally and plan to add more stock or water. The soup will be thick, but it should not be too thick that you cannot pour it. Make sure to adjust the salt as you add more liquid.)
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4.8/5 (20)Total Time 45 minsCategory SoupCalories 188 per serving
- First, sauté the onion and garlic in olive oil in a large pot over medium heat for about 5 minutes.
- Add the spices (cumin seeds, cinnamon, cacao powder, paprika, and red pepper flakes) and cook for 1 minute.
- Add the diced tomatoes, sweet potatoes, and chickpeas. Fill the empty diced tomato can with clean water and add it to the pot. Add the salt and stir everything. Cover the pot with a lid and simmer for about 25 minutes, until the sweet potatoes are soft.
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