Harira: Moroccan Chickpea Stew with Lentils and Rice

It’s cold and snowy this weekend, so I really feel like cooking yummy comfort food. What better meal than a hot, hearty stew?

This vegan stew is great when served with your favorite flat bread or crackers. Moroccan flavors are hot and spicy! So, if you don’t like your food to be too hot, just cut the spice amounts in half. The stew turns out just as good and flavorful. Speaking of spices, the spices used in this dish are full of antioxidants which has to be good, right?

The fresh baby spinach leaves? Well, that’s not a part of the traditional Harira recipe. I like spinach and it’s nutrition packed so I throw it in just about everything, but of course, if you are not a fan of spinach don’t add any to the stew.


Harira: Moroccan Chickpea Stew

  • Servings: 10-12
  • Difficulty: easy
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  • 3 tbs coconut oil (or olive oil)
  • 1 onion, chopped
  • 2 cups fresh baby spinach (optional)
  • 1-1/2 tsp ground turmeric
  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp ground cumin
  • 1 tsp celery seeds
  • 2 tsp cayenne pepper
  • 1 tsp ground black pepper
  • 1 – 28oz can diced tomatoes and their juices
  • 1½ tsp sea salt
  • 1 – 16oz. can chickpeas- drained and rinsed
  • 6 cups vegetable stock
  • 1 cup dried red lentils
  • 1/2 cup long-grain brown rice
  • 1/4 cup chopped fresh cilantro leaves
  • 1/4 cup chopped fresh parsley
  • 2 teaspoons fresh lemon juice

Cooking Directions:

  1. Heat the oil in a large soup pan over medium heat. Add the onion and cook until it starts to turn kind of translucent. Add all the spices and stir for about one minute- just enough to release the flavors. Add the tomatoes with their juice and 1½ teaspoons of sea salt. Bring to a boil.
  2. Add the vegetable stock, lentils and brown rice and return to a boil. Reduce heat and simmer, covered for 1 hour, 20 minutes. Stir occasionally to keep the rice from sticking to the bottom of the pot.
  3. Add chickpeas, spinach, cilantro, parsley and lemon juice. Cook uncovered for 5 minutes until the chickpeas are warmed through and the spinach is wilted.

Serve hot and with your favorite toasted flat bread to soak up the juices. Freezes well. Just reheat in the microwave.