4.5
4 ratings

Lentil and Rice Soup

Editor
This Moroccan soup, called Harira de Kippur is nourishing and traditionally served to break a fast
Lentil and Rice Soup
Mowie Kay

This nourishing soup was originally a Bedouin dish that was adopted by Arab Muslims, and later by the Jews. Traditionally harira was served to break a fast, during Ramadan or for Yom Kippur, but today it is served throughout the year for breakfast, lunch or dinner. There are many variations of harira, but it is usually based on lentils or chickpeas (garbanzo beans), tomatoes, onion, garlic, herbs and spices, thickened with flour and delicately flavored with lemon juice. Sometimes vermicelli or orzo – small pellets of pasta the size of a grain of rice – is used instead of rice. — Paola Gavin, author of Hazana

6
Servings
260
Calories Per Serving

Ingredients

  • 1 Cup whole brown lentils
  • 4 Tablespoons butter or ghee
  • 2 medium onions, chopped
  • 2 garlic cloves, finely chopped
  • 2 celery stalks with leaves, thinly sliced
  • 1 Teaspoon ground coriander
  • 1/2 Teaspoon ground turmeric
  • 1/2 Teaspoon saffron threads, dissolved in 2 tablespoons hot water
  • 1 Pound ripe plum tomatoes, peeled and forced through a sieve or pureed in a food processor
  • 5 Cups hot water
  • 1/2 Cup long-grain rice or orzo – or vermicelli, broken into 2cm (3/4 in) lengths
  • Salt and freshly ground black pepper
  • 1 1/2 Tablespoon flour
  • Juice of 1/2–1 lemon, to taste
  • 2 Tablespoons finely chopped flat-leaf parsley
  • 2 Tablespoons finely chopped cilantro

Directions

Soak the lentils for 2 hours, then drain.

Melt the butter in a large saucepan and add the onions, garlic and celery. Cook over a moderate heat for 2–3 minutes. Stir in the ground coriander, turmeric, saffron liquid and tomatoes. Add the lentils and the hot water and bring to the boil, then cover and simmer for 1 hour or until the lentils are tender. Add the rice and season with salt and pepper. Simmer for a further 15 minutes or until the rice is tender but still firm.

Place the flour in a small bowl and mix with enough cold water to make a smooth paste. Add a few tablespoonfuls of the hot soup and mix well, then pour back into the pan and cook over a gentle heat for a further 10 minutes or until the flour is cooked and the soup is slightly thickened. Stir in the lemon juice and herbs and serve hot.

Recipes excerpted with permission from Hazana: Jewish Vegetarian Cooking by Paola Gavin (Quadrille October 2017)

Nutritional Facts

Total Fat
9g
13%
Sugar
5g
N/A
Saturated Fat
5g
25%
Cholesterol
20mg
7%
Protein
11g
22%
Carbs
37g
12%
Vitamin A
109µg
12%
Vitamin B6
0.3mg
16.3%
Vitamin C
21mg
35%
Vitamin D
0.1µg
N/A
Vitamin E
0.9mg
4.5%
Vitamin K
38µg
48%
Calcium
57mg
6%
Fiber
6g
25%
Folate (food)
182µg
N/A
Folate equivalent (total)
182µg
46%
Iron
3mg
17%
Magnesium
41mg
10%
Monounsaturated
2g
N/A
Niacin (B3)
2mg
8%
Phosphorus
151mg
22%
Polyunsaturated
0.6g
N/A
Potassium
560mg
16%
Riboflavin (B2)
0.1mg
6.9%
Sodium
901mg
38%
Thiamin (B1)
0.3mg
23.1%
Trans
0.3g
N/A
Zinc
1mg
10%