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Plate of harira, a North African stew made with chickpeas, lentils, rice and vegetables. Served with sauerkraut and yogurt, from

Harira: North African Vegetable Soup-Stew

  • Author: Michal Martinek
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: Serves 4–6 1x
  • Cuisine: Moroccan


North African soup-stew made with chickpeas, brown rice, red lentils and vegetables. Scented with aromatic spices. Great vegan weeknight dinner.


  • 2 tablespoons (30 ml) olive oil
  • 1 cup (120 g) finely chopped, peeled yellow onion (about 1 medium onion)
  • ½ cup (55 g) finely chopped, trimmed celery (about 1 large celery stalk)
  • ½ cup (68 g) finely chopped, peeled carrot (about 2 small carrots)
  • 1 teaspoon turmeric
  • 1 teaspoon salt
  • ½ teaspoon cinnamon
  • ¼ teaspoon dried ginger
  • ¼ teaspoon cumin
  • ¼ teaspoon freshly ground black pepper
  • 1 15-ounce can (411 g) diced tomatoes with their juices
  • 2 cups (335 g) cooked chickpeas, or 1 15-ounce can cooked chickpeas
  • ½ cup (85 g) dried red lentils, rinsed
  • ½ cup (98 g) brown rice, rinsed
  • 3 (750 ml) cups vegetable stock
  • ½ cup finely chopped, fresh parsley
  • White yogurt to serve (optional)
  • Fermented vegetables, such as sauerkraut to serve (optional)


  1. Heat the olive oil in a medium saucepan or Dutch oven over medium heat.
  2. Add the onion, celery and carrot, and cook, stirring occasionally, until softened, about 5 minutes.
  3. Stir in the turmeric, salt, cinnamon, ginger, cumin, and black pepper. Cook, stirring frequently, for 1 minute.
  4. Add the tomatoes with their juices, chickpeas, lentils, rice, and vegetable stock. Cover with a lid and bring to a boil over high heat. Reduce the heat to low, keep covered, and simmer, stirring occasionally, until soft and thickened, about 50 minutes.
  5. Turn the heat off and stir in the parsley. Taste and add more salt and/or black pepper to taste.
  6. Serve with the yogurt and fermented vegetables.
  7. Store the harira in the refrigerator for up to 3 days, or freeze for up to 2 months.

Keywords: Harira