Moroccan Lentil and Chickpea Stew (Harira)
Get ready for a flavor explosion that’ll warm you from the inside out! This Moroccan Lentil and Chickpea Stew (Harira) is what comfort food dreams are made of – hearty, aromatic, and absolutely packed with rich, warming spices that’ll transport you straight to a Moroccan kitchen.
What makes this stew truly special is the magical combination of two types of lentils, protein-rich chickpeas, and a symphony of spices like turmeric, cumin, ginger, and cinnamon. The slow-simmered broth develops incredible depth, while the fresh cilantro brightens everything up. It’s traditionally served during Ramadan to break the fast, but trust me – you’ll want this soul-satisfying bowl any day of the year.
Ingredients
For the base:
- 4 tablespoons extra virgin olive oil
- 1 large yellow onion, finely chopped
- 2 celery stalks, chopped
- 1 carrot, peeled and chopped
- Kosher salt
- 4 garlic cloves, minced
Spice blend:
- 1½ teaspoons black pepper
- 1½ teaspoons turmeric
- 1 teaspoon cumin
- ½ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- ½ teaspoon cayenne
Main ingredients:
- 2 (14-ounce) cans crushed tomatoes
- 3 tablespoons tomato paste
- 1 cup packed chopped fresh cilantro
- 1 cup green lentils, rinsed
- 1 cup red lentils, rinsed
- 1 (14-ounce) can chickpeas, drained and rinsed
- 7 cups vegetable or chicken stock, preferably low-sodium
- ¼ cup long grain rice, rinsed (or ¼ cup broken vermicelli)
- Lemon wedges, for serving
Steps
- In a large Dutch Oven, heat 4 tablespoons extra virgin olive oil over medium heat until shimmering. Add the onions, celery, and carrots. Season with 1 teaspoon kosher salt. Cook for 5 minutes, stirring regularly until softened. Look for the onions to become translucent and slightly golden at the edges – this builds your flavor foundation.
- Add the garlic and all spices (black pepper, turmeric, cumin, ginger, cinnamon, and cayenne) and cook for 1-2 minutes, stirring constantly. The spices should become fragrant but be careful not to burn them as they’ll become bitter. This blooming process releases their essential oils for maximum flavor.
- Add the crushed tomatoes, tomato paste, cilantro, both green and red lentils, and chickpeas. Add ½ teaspoon more kosher salt and cook for 5 minutes, stirring occasionally to prevent sticking. This brief cooking period allows the tomato paste to caramelize slightly, deepening the flavor of your stew.
- Pour in the broth and raise the heat to high. Bring to a boil for 5 minutes, then reduce the heat to low. Cover and let simmer for 45 minutes or until the legumes are fully cooked and very tender. Check occasionally (every 15 minutes or so) and plan to add more stock or water if needed. The stew should be thick but still pourable – aim for a consistency that easily slides off a spoon but isn’t watery. Adjust salt as you add more liquid.
- Stir in the rice (or vermicelli) and cook for another 15-20 minutes until the grain is fully cooked. The rice should be tender but still have a slight bite to it. During this final cooking phase, stir occasionally to prevent the rice from sticking to the bottom of the pot.
- Serve hot in deep bowls with lemon wedges on the side. A generous squeeze of fresh lemon juice just before eating brightens all the flavors and balances the richness of the stew.
Smart Swaps
- Use quinoa instead of rice for extra protein (same ¼ cup measurement)
- Swap 1 teaspoon of smoked paprika for the cayenne if you prefer less heat
- Replace cilantro with 1 cup fresh parsley if cilantro isn’t your thing
- For a thicker stew, use 6 cups of broth instead of 7
Make It Diabetes-Friendly
- Reduce carbs by using ½ cup each of green and red lentils (saves approximately 15g carbs per serving)
- Skip the rice/vermicelli entirely to lower the glycemic impact (reduces around 8g carbs per serving)
- Add 2 cups of chopped spinach or kale in the last 5 minutes of cooking for extra fiber
- Serve with a side of ½ cup plain Greek yogurt instead of extra bread (adds protein while keeping carbs low)
Pro Tips
- Toast the spices in a dry pan before adding to intensify their flavors
- For meal prep, this stew actually tastes better the next day as flavors meld overnight
- The stew freezes beautifully for up to 3 months – portion into individual containers for quick meals
- For extra richness, finish each bowl with a drizzle of good olive oil and a sprinkle of fresh herbs