Harira recipe

Harira (Moroccan stew with chicken, chickpeas, lentils and rice) | pamela salzman

Harira is a Moroccan stew that is traditionally served during Ramadan to break the daily fast.  In my house it is a nourishing one-pot meal that is perfect for a chilly winter evening.  I have seen many versions of recipes for Harira.  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.  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.  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.  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.   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.  Just use water or vegetable stock for the chicken stock and double the chickpeas.  It’s already gluten-free, in case you were wondering.  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.  Whatever doesn’t get eaten will freeze beautifully.  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!  The lemon really brightens the dish and adds the perfect complement to all the earthy flavors.

Harira (Moroccan stew with chicken, chickpeas, lentils and rice) | pamela salzman

harira (Moroccan stew with chicken, chickpeas, lentils and rice) | pamela salzman

 

bowl of Harira, ready to be eaten

Harira

Pamela
Harira is a Moroccan stew that is traditionally served during Ramadan to break the daily fast. In my house it is a nourishing one-pot meal that is perfect for a chilly winter evening.
5 from 3 votes
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 45 minutes
Course Appetizer, Main Course
Cuisine Moroccan
Servings 5 -6

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.
Tried this recipe?Let us know how it was!

 

Lentil and brown rice soup recipe + Instant Pot version

bowl of lentil and brown rice soup on a wooden table

two bowls of lentil and brown rice soup with bread and herbs
Everyone needs a lentil soup recipe in the repertoire.  This is a classic and a nourishing one at that.  I grew up on lentil soup and my mom was into creating “complete proteins” when we had a vegetarian meal.  The thought back then was that if you were eating a meatless meal, then you would need to combine certain foods to create the same complete protein profile as animal protein.   Now we know that it is not necessary to eat those complementary foods in the same dish to gain the benefits of consuming all the essential amino acids, but I still adore the combination of lentils and brown rice in my soup.

brown rice and lentil soup | pamela salzman

I prefer to use French lentils, which hold their shape much better than the flat brown ones, but really you can use what you’ve got.  I vary this soup often, sometimes adding a few chopped up green beans or a teaspoon of ground cumin for an earthy twist.  I always throw in a few handfuls of dark green leafies at the end, spinach and kale being my favorites.  And tomatoes only get to join the party if they’re in season since I almost never buy canned tomatoes (ugh, aluminum.)  Try garnishing with freshly grated pecorino-romano, it adds a great zest to the soup.

lentil and brown rice soup | pamela salzman

For you lunchbox-packers out there, lentil soup is fabulous the next day in a thermos.  And the kiddos get a lunch that will provide stable blood sugar levels, great protein for the brain, and long-lasting energy.

ready to eat bowl of lentil and rice soup topped with herbs

bowl of lentil and brown rice soup on a wooden table

Lentil and Brown Rice Soup + Instant Pot version*

Pamela
An easy, quick, and delicious soup packed with veggies, rice, and lentils! It can also be vegetarian, which makes it perfect for all year!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Course Soup
Cuisine American
Servings 8

Ingredients
  

  • 3 Tablespoons unrefined cold-pressed extra-virgin olive oil or coconut oil
  • 3 large carrots peeled and diced
  • 3 celery stalks diced
  • 1 large onion diced
  • 3 cloves garlic minced
  • 1 pound fresh tomatoes peeled, seeded and chopped or 1 14.5-ounce can, drained ( I used 1/2 box Pomi)
  • 8 cups chicken stock vegetable stock, turkey stock, or water
  • 2 cups French lentils picked over and rinsed (you can use whatever lentils you can find, such as black or Puy, but note that cook times may vary)
  • 2 sprigs fresh thyme
  • Sea salt and freshly ground black pepper
  • 2 big handfuls spinach kale or chard (ribs removed), coarsely chopped in large pieces
  • ½ cup brown rice cooked according to package directions or add with lentils and increase liquid by an additional 1 cup

Instructions
 

  • Heat oil in a large stock pot over medium heat. Add carrots, celery, onion and garlic and cook, stirring until tender. Stir in tomatoes and cook for a minute. Add stock, lentils, uncooked brown rice (if you’re adding it here), thyme and 2 teaspoons salt.
  • Bring to a boil, reduce heat to a simmer and cook until lentils are tender, about 45 minutes.
  • Pull out the thyme sprigs and discard. Add greens and stir until wilted.
  • Season to taste with salt and pepper. If you didn’t add raw brown rice to the pot with your lentils, add the cooked brown rice to the pot now or put a little in each bowl and ladle the soup on top.

Notes

*To make in the Instant Pot:
Press the "saute" button and wait a couple minutes for the insert to heat up. Add the oil, carrots, celery, onions and garlic and saute until tender, about 5 minutes.
Add the tomatoes and cook for a minute.
Add stock, lentils (I tested with French green and black), raw brown rice, thyme and salt. Press the "Keep Warm/Cancel" button to turn the machine off. Secure the lid on top of the insert and lock closed. Make sure the vent is closed. Press manual and make sure it's on High Pressure. I cooked it for 12 minutes and thought that was perfect. The Instant Pot will take a few minutes to come up to pressure, so it will say ON for a few minutes. Once the machine is done cooking, you can manually release the pressure or opt for natural release. Check the manual for an explanation of both.
Tried this recipe?Let us know how it was!