Harira is a Moroccan stew that is traditionally served during Ramadan to break the daily fast. Â In my house it is a nourishing one-pot meal that is perfect for a chilly winter evening. Â I have seen many versions of recipes for Harira. Â Typical ingredients include lentils, chickpeas, rice or vermicelli pasta, tomatoes, onions, fresh herbs, spices and a small amount of meat, such as lamb or beef. Â I have come up with my own version that is heavier on the grains and legumes with a few handfuls of greens thrown in at the end. Â This is my kind of food!
One thing I love about Harira is that it’s rich in health-supportive spices.  In our country, we tend to shy away from spices like turmeric and ginger which is such a shame, because not only are they delicious, they are incredibly healing, too.  These spices and the others used in this Harira are full of phytonutrients, as well as anti-inflammatory  and cancer-preventative compounds.  Turmeric, in particular, has been hailed as the rock-star spice of late.  You may have eaten turmeric before if you’ve had curry.  It is what gives curry powder its yellow color.  Turmeric is a very powerful liver detoxifier, it improves circulation, is anti-bacterial and to repeat myself — one of the most potent anti-inflammatory substances out there.
I have heard from some parents that they are reluctant to try new flavors at the dinner table, for fear that their kids won’t like them. Â The best way I have found to introduce new spices is gradually, by adding a little here and there to foods that are already in their comfort zone, such as pasta sauce or stew. Â You will be giving your family such a gift by opening them up to a whole other world of flavors and healthful foods.
For the vegetarians and vegans out there, don’t pass this recipe by. Â Just use water or vegetable stock for the chicken stock and double the chickpeas. Â It’s already gluten-free, in case you were wondering. Â This recipe makes enough for the 5 of us for dinner, but I double it quite often to get a lunch for the girls the next day. Â Whatever doesn’t get eaten will freeze beautifully. Â That wedge of lemon is recommended per person to squeeze on top, and before you think it’s something you can do without, think again! Â The lemon really brightens the dish and adds the perfect complement to all the earthy flavors.
Harira
Ingredients
- 2 Tablespoons unrefined coconut or olive oil I use coconut
- 1 pound boneless skinless chicken breast or thighs (or a combination of both), cut into 1-inch pieces
- 1 onion chopped
- 1 stalk celery chopped
- 1 carrot chopped
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground cumin
- 4-5 grinds of black pepper
- 1 pound fresh tomatoes peeled, seeded and chopped OR 1 14.5 ounce can of diced tomatoes with the juice (I used 1/2 box of Pomi since I'm not a fan of canned tomatoes)
- 1 1/2 teaspoons sea salt
- 1 cup cooked chickpeas
- 3 cups chicken stock or vegetable stock preferably homemade
- 1/2 cup dried lentils
- 1/4 cup long-grain brown rice
- 1/4 cup chopped fresh cilantro leaves
- 1/4 cup chopped fresh parsley
- A couple handfuls of fresh baby spinach leaves optional, but leafy greens are your friend
- 1 lemon cut into wedges
Instructions
- Season the chicken with sea salt and pepper as early as possible.
- Heat the oil in a large saucepan over medium heat. Add the chicken pieces in 2 batches and brown on both sides. Remove the chicken from the pot and set aside.
- Add the onion, celery and carrot and cook until softened. Add all the spices and cook for 1 minute, stirring constantly to prevent scorching. Add the tomatoes with their juice, chickpeas and 1 1/2 teaspoons of sea salt. Cook until fragrant.
- Return the chicken to the pot with any accumulated juices. Add the stock, lentils and brown rice and bring to a boil. Reduce heat to low and simmer, covered for 50 minutes.
- Add cilantro and parsley and cook uncovered for 5 minutes or until the chickpeas are heated through. Stir in the spinach leaves, if using. Ladle into individual bowls and serve with a wedge of lemon.