Harira is a Moroccan stew customarily served following religious fasts. It typically combines red lentils, rice and lamb with a number of herbs and spices, but each Moroccan household has its own version of the traditional recipe, according to "A Beautiful Bowl of Soup." By replacing lamb with beans, the soup becomes a hearty vegan meal. The lentils and beans make it a good source of dietary fiber, protein, folic acid and trace minerals. Curry powder --- a blend of many spices including coriander, turmeric, cumin, ginger, nutmeg and cinnamon --- is anti-inflammatory, supports digestion and is a source of iron, manganese and vitamin C.
Step 1
Pour a 15-oz. can of white beans into a fine-meshed strainer. Thoroughly rinse the beans, shake off any excess water and transfer them to a mixing bowl. Rinse 1/2 cup of dried red lentils, removing any debris or damaged lentils, and place them in the bowl with the beans. Rinse 1/2 cup of basmati rice, shake off the excess water and add them to the mixing bowl.
Step 2
Mix 1 tsp. of crushed saffron threads with 1 tbsp. of hot water in a small bowl until the saffron dissolves. Put 3 tsp. of curry powder, 1 tsp. of ground cumin, 1 tsp. of crushed dried rosemary and 1 tsp. of fennel seeds in another small bowl.
Step 3
Put 1 tbsp. of olive oil in a Dutch oven set over medium heat. Add 1 cup of finely chopped onion. Cook it for three to five minutes, or until translucent, stirring occasionally.
Step 4
Pour the curry powder, cumin, rosemary and fennel seed mixture into the Dutch oven with the cooked onion. Stir for about 30 seconds, then add the dissolved saffron, 4 cups of vegetable stock, 2 cups of warm water and bowl of white beans, red lentils and basmati rice. Increase to high heat and bring it to a boil, stirring frequently.
Step 5
Reduce to a simmer and cover the oven. Stir occasionally for about 30 minutes, or until the lentils and rice are tender. Add a large, diced tomato, 3 tbsp. of fresh lemon juice, 1 tbsp. of tomato paste and 1/2 cup of coarsely chopped fresh cilantro. Season with salt and pepper as desired and serve.
Tips and Warnings
- After making red lentil curry soup once or twice, try increasing the proportions of your favorite herbs and spices, eliminating those you dislike and introducing other flavors, such as thyme or garlic, in small amounts. You can make the soup even heartier by adding in a cup of chopped roasted turkey or chicken. A cup of chopped spicy sausage, such as chorizo, brings a different dimension of flavor to the soup.
Things You'll Need
- Fine-meshed strainer
- 15-oz. can white beans
- 1/2 cup dried red lentils
- 1/2 cup basmati rice
- Mixing bowl
- 2 small bowls
- 1 tsp. saffron threads, crushed
- 1 tbsp. hot water
- 3 tsp. curry powder
- 1 tsp. ground cumin
- 1 tsp. dried rosemary, crushed
- 1 tsp. fennel seeds
- Dutch oven
- 1 tbsp. olive oil
- 1 cup onion, finely chopped
- 4 cups vegetable stock
- 2 cups warm water
- 1 large tomato, diced
- 3 tbsp. lemon juice, freshly squeezed
- 1 tbsp. tomato paste
- 1/2 cup fresh cilantro, coarsely chopped
- Salt (optional)
- Pepper (optional)
References
- "A Beautiful Bowl of Soup"; Paulette Mitchell; 2004
- "The Encyclopedia of Healing Foods"; Michael Murray, N.D., et al.; 2005
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