Moroccan Harira (Bean Soup)

admin 25/04/20 Recipes


10 servings

Prep Time


Cook Time



6 cups: beef stock

1 cup: dry lentils

1 tablespoon: olive oil, or to taste

1: onion, chopped

1: cinnamon stick

1 teaspoon: minced fresh ginger root

1 teaspoon: ground turmeric

1 teaspoon: ground cumin

1 teaspoon: ground black pepper

1 (15 ounce) can: garbanzo beans, drained

1 (15 ounce) can: red kidney beans, rinsed and drained

1 (14 ounce) can: diced tomatoes

1 cup: cooked quinoa

1 bunch: flat-leaf parsley leaves and thinner stems, chopped

1 bunch: cilantro leaves and thinner stems, chopped

1: lemon, or to taste, juiced


Stir beef stock and lentils together in a large pot; bring to a boil, reduce heat to low, and keep at a simmer while preparing onion.

Heat olive oil in a skillet over medium heat. Cook and stir onion, cinnamon stick, ginger, turmeric, cumin, and black pepper in the hot oil until the onion is translucent, about 5 minutes; add to stock mixture.

Pour garbanzo beans, kidney beans, tomatoes, and quinoa into the stock mixture; stir and bring mixture to a boil. Stir parsley and cilantro into the stock mixture; reduce heat to low and cook mixture at a simmer until the lentils are tender, about 45 minutes. Drizzle lemon juice over the soup before serving.


Calories: 261 kcal

Carbohydrates: 42 g

Cholesterol: 0 mg

Fat: 3.9 g

Fiber: 12.5 g

Protein: 14.4 g

Sodium: 299 mg

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