Description
Harira Soup is a traditional Moroccan soup made with lentils, chickpeas, tomatoes, and warm spices. Often served during Ramadan, it’s a nourishing, hearty, and aromatic dish that can be made with or without meat for a comforting and satisfying meal.
Ingredients
- 2 tbsp olive oil
- 1 large onion, finely chopped
- 2 celery stalks, finely chopped
- 1/2 cup fresh cilantro, chopped
- 1/2 cup fresh parsley, chopped
- 3 cloves garlic, minced
- 1/2 tsp ground cinnamon
- 1 tsp ground ginger
- 1/2 tsp ground turmeric
- 1/2 tsp ground black pepper
- Salt to taste
- 4 cups blended or finely chopped tomatoes (fresh or canned)
- 2 tbsp tomato paste
- 1 cup cooked or canned chickpeas, drained
- 3/4 cup red or green lentils
- 1 cup small beef or lamb pieces (optional)
- 6–8 cups water or broth
- 1/2 cup vermicelli noodles or 1/3 cup rice (optional)
- 1/4 cup flour mixed with 1/2 cup water (slurry, for thickening)
- Lemon wedges, for serving
Instructions
- In a large pot, heat olive oil over medium heat. Sauté onion, celery, garlic, cilantro, and parsley until soft and fragrant.
- Add cinnamon, ginger, turmeric, black pepper, and salt. Stir for 1–2 minutes to toast the spices.
- Stir in blended tomatoes and tomato paste. Cook for about 5 minutes.
- Add lentils, chickpeas, and meat (if using). Pour in water or broth to cover ingredients. Bring to a boil.
- Reduce heat and simmer for 45–60 minutes, until lentils are tender and meat is cooked through.
- If using noodles or rice, add during the last 10–15 minutes of cooking.
- Mix flour with water to make a slurry. Stir into the soup to thicken and simmer for 5 more minutes.
- Adjust salt and seasoning as needed. Serve hot with lemon wedges.
Notes
Skip the meat and use vegetable broth for a vegetarian version.Add harissa or chili flakes for a spicy kick.Use gluten-free flour or cornstarch for a gluten-free option.Barley or quinoa can be used instead of noodles or rice.Harira tastes even better the next day after the flavors develop.
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 7g
- Sodium: 480mg
- Fat: 8g
- Saturated Fat: 1.5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 14g
- Cholesterol: 20mg
