Moroccan Harira (Bean Soup)

Name: Moroccan Harira (Bean Soup)
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
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; 1 bunch flat-leaf parsley leaves and thinner stems, chopped; 1 bunch cilantro leaves and thinner stems, chopped; 1 lemon, or to taste, juiced

4.7

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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.

Recipe by modestalmond

Published on July 10, 2019

6

Prep Time:

15 mins

Cook Time:

1 hrs

Total Time:

1 hrs 15 mins

Servings:

10

Yield:

10 servings

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

Stir beef stock and lentils together in a large pot; bring to a boil, reduce heat to low, and keep at a simmer while preparing onion.
Heat olive oil in a skillet over medium heat. Cook and stir onion, cinnamon stick, ginger, turmeric, cumin, and black pepper in the hot oil until the onion is translucent, about 5 minutes; add to stock mixture.
Pour garbanzo beans, kidney beans, tomatoes, and quinoa into the stock mixture; stir and bring mixture to a boil. Stir parsley and cilantro into the stock mixture; reduce heat to low and cook mixture at a simmer until the lentils are tender, about 45 minutes. Drizzle lemon juice over the soup before serving.

Tips

Cook's Notes:

To make the soup wholly vegetarian, trade out the beef stock for vegetable stock.

If you do 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
Vitamin C 25mg	125%
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.