Moroccan Harira: A Hearty Bean Delight

Moroccan Harira: Warm up with this hearty bean stew, packed with chickpeas, kidney beans, and aromatic spices. Simmer, serve, and indulge in this comforting delight!

Moroccan Harira is a comforting, fiber-rich stew that’s perfect for a chilly evening. This vibrant, flavorful dish brings together the richness of chickpeas and kidney beans, slow-cooked in a fragrant broth infused with warm spices, and finished with a burst of freshness from parsley, cilantro, and a squeeze of lemon.

Ready Time

9 hrs

Yields

8 servings

Ingredients

  • 1 cup dried chickpeas, soaked overnight and drained
  • 1 cup dried kidney beans, soaked overnight and drained
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 2 medium carrots, chopped
  • 2 stalks celery, chopped
  • 1 can (28 ounces) crushed tomatoes
  • 2 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cayenne pepper
  • Salt and black pepper, to taste
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh cilantro
  • Lemon wedges, for serving

Instructions

Drain and rinse the chickpeas and kidney beans.

In a large pot, heat the olive oil over medium heat.

Add the onion, garlic, carrots, and celery, and cook, stirring occasionally, until the vegetables are tender, about 10 minutes.

Add the crushed tomatoes, vegetable broth, cumin, coriander, cinnamon, ginger, and cayenne pepper.

Stir to combine, then add the chickpeas and kidney beans.

Bring to a boil, then reduce the heat to low and simmer, covered, until the beans are tender, about 45 minutes.

Season with salt and black pepper to taste.

Stir in the parsley and cilantro.

Serve hot, with lemon wedges on the side.

Notes

Make sure to soak the chickpeas and kidney beans overnight, as this will greatly reduce the cooking time and help them digest better. Use a good quality vegetable broth for added depth of flavor in the stew.

If using canned crushed tomatoes, look for a brand that’s low in sodium to control the salt content in the dish.

Adjust the level of heat in the stew according to your taste by adding more or less cayenne pepper. Fresh parsley and cilantro add a bright, fresh flavor to the stew, so don’t skip them! Serve with a squeeze of lemon juice to balance the flavors and a side of crusty bread for a filling meal.

This stew freezes beautifully, so consider making a double batch and freezing for up to 3 months.

Nutrional Value

  • Calories: 420
  • Total Fat: 10g
  • Saturated Fat: 1.5g
  • Cholesterol: 0mg
  • Sodium: 450mg
  • Total Carbohydrates: 64g
  • Dietary Fiber: 10g
  • Sugars: 10g
  • Protein: 20g
Moroccan Harira: A Hearty Bean Delight
Moroccan Harira: A Hearty Bean Delight

Ask your question to our expert chef and get instant help.

Please provide details about your query with the recipe name.

Leave a Reply

Your email address will not be published. Required fields are marked *