Equipment
Ingredients
Aromatics & Spices
- 30 ml extra virgin olive oil
- 150 g brown onion, finely diced
- 3 garlic, minced
- 10 g fresh ginger, peeled and finely grated
- 5 g ground cumin
- 3 g ground coriander
- 4 g sweet paprika
- 2 g ground cinnamon
Soup Base
- 30 g tomato paste
- 800 g crushed tomatoes
- 500 ml vegetable broth
- 240 g cooked chickpeas
Finishing touches
- 15 ml lemon juice, freshly squeezed
- 15 g fresh cilantro, roughly chopped
- sea salt
- black pepper
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 232 kcal
- Protein
- 8 g
- Carbohydrates
- 32 g
- Fat
- 10 g
- Fiber
- 8 g
- Sugar
- 11 g
- Sodium
- 847 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 0 mg
- Potassium
- 413 mg
- Calcium
- 75 mg
- Iron
- 2.6 mg
- Magnesium
- 36 mg
- Phosphorus
- 89 mg
- Zinc
- 0.7 mg
- Vitamin A
- 76 mcg
- Vitamin C
- 11 mg
- Vitamin E
- 1.6 mg
- Vitamin K
- 19 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.07 mg
- Riboflavin
- 0.05 mg
- Niacin
- 0.5 mg
- Folate
- 33 mcg
- Water
- 174 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Heat the olive oil in a large heavy-bottomed pot over medium heat. Add the diced brown onion and cook, stirring occasionally, until softened and translucent.
Stir in the minced garlic, freshly grated ginger, cumin, coriander, sweet paprika, and cinnamon. Cook while stirring continuously to bloom the spices in the hot oil.
Add the tomato paste to the pot. Stir well to incorporate it with the spiced onions, letting it cook to caramelize the sugars and deepen the savory notes.
Pour in the crushed tomatoes, vegetable broth, and drained chickpeas. Bring the mixture to a gentle boil at approximately 100C/212F, then reduce the heat to low, cover partially, and let it gently simmer.
Remove the pot from the heat. Stir in the freshly squeezed lemon juice to brighten the soup, then taste and season with sea salt and black pepper.
Ladle the hot soup into warmed bowls. Top each serving with a generous pinch of roughly chopped fresh cilantro.
Chef's Notes
- Blooming the dry spices in the hot oil before adding any liquid is crucial; it dissolves fat-soluble flavor compounds and prevents a raw, powdery spice taste.
- For a richer, creamier texture, use an immersion blender to puree a small portion (about one cup) of the soup directly in the pot before adding the lemon juice.
- High-quality canned tomatoes make a significant difference. Look for brands that do not list calcium chloride in their ingredients, as this additive prevents tomatoes from breaking down properly during cooking.
- The ground cinnamon provides a subtle background warmth rather than a prominent dessert flavor, acting as a structural bridge between the savory aromatics and the acidic tomatoes.
Storage
Refrigerator: 4 days — Flavors will deepen and improve overnight.
Freezer: 3 months — Freeze in airtight containers; the chickpeas may become slightly softer upon thawing.
Reheating: Reheat gently on the stovetop over medium-low heat or in the microwave until thoroughly hot.
Troubleshooting
Soup tastes flat, dull, or overly acidic.
Cause: Tomatoes lacked natural sweetness or acidity is unbalanced due to the lemon juice.
Fix: Stir in a small pinch of granulated sugar (about 2g) to cut the acidity and bring forward the savory flavors. Add more salt if it still tastes flat.
Prevention: Use high-quality canned tomatoes picked at peak ripeness.
Spices taste powdery or gritty.
Cause: Spices were not bloomed long enough in the oil during the saute phase.
Fix: Simmer the soup for an additional 15 minutes to allow the spices more time to hydrate and soften.
Prevention: Ensure spices are cooked in hot fat for at least 1 minute before adding liquids.
Cultural Context
Rooted in the flavor profile of traditional Moroccan Harira, this soup utilizes a fragrant spice blend characteristic of Maghreb cuisine. Harira is historically enjoyed to break the daily fast during the holy month of Ramadan, though simplified, tomato-and-chickpea variations like this one are eaten year-round for their comforting, restorative properties and accessibility.
