Description
Harira is a comforting and fragrant Moroccan soup packed with fresh herbs, lentils, tomatoes, and warm spices. This authentic North African recipe is simple to prepare and offers a hearty, nutritious meal perfect as a starter or main dish, ideal for any season and especially traditional during Ramadan.
Ingredients
Scale
Vegetables & Legumes
- 4 large ripe tomatoes or 1 can (14 oz) crushed tomatoes
- 1 cup red lentils, rinsed
- 1 cup chickpeas, soaked overnight if dried or 1 can (15 oz) drained and rinsed
- 1 large onion, finely diced
- 2 celery stalks, finely chopped
- ¼ cup fresh cilantro, chopped
- ¼ cup fresh parsley, chopped
Spices & Seasonings
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- 1 tsp ground turmeric
- ½ tsp black pepper
- Salt, to taste
- Juice of 1 lemon
Optional Ingredients
- 8 oz lamb or beef, cut into small chunks (optional)
- 2 tbsp all-purpose flour (or rice/cornstarch for gluten-free thickening)
- 2 tbsp olive oil
Instructions
- Prepare Your Ingredients: Soak dried chickpeas overnight if using, or rinse canned ones well. Finely chop onions, celery, cilantro, and parsley. Grate or blend fresh tomatoes to create a smooth tomato base if not using canned.
- Sauté the Aromatics and Meat: In a large pot, heat olive oil over medium heat. Add diced onions and celery and cook until soft and translucent. Add the meat pieces if using, and brown lightly. Stir in the cinnamon, ginger, turmeric, and black pepper to release their aromas.
- Add Tomatoes and Legumes: Pour in the pureed or canned tomatoes along with the lentils and chickpeas. Stir well to combine and bring to a simmer.
- Thicken the Soup: Mix the flour with a small amount of cold water to form a smooth slurry. Slowly add this mixture to the simmering soup, stirring constantly to prevent lumps. Alternatively, add rice directly to the pot if using it as a thickener.
- Simmer and Season: Reduce the heat to low and let the soup cook gently for 30 to 45 minutes, stirring occasionally until lentils and chickpeas are tender and the broth thickens. Taste and adjust salt as needed. Stir in fresh parsley and cilantro just before finishing.
- Add Lemon Juice Before Serving: Squeeze fresh lemon juice over the soup to brighten and balance the flavors. Serve hot with optional garnishes like a drizzle of olive oil or extra herbs.
Notes
- Use fresh herbs generously for authentic Moroccan flavor.
- Slow simmering deepens flavors and softens legumes thoroughly.
- Adjust thickness gradually by adding flour or rice as preferred.
- Prep vegetables and soak chickpeas ahead to reduce active cooking time.
- For a spicier version, add harissa paste or fresh chili to taste.
- To make gluten-free, substitute flour with rice or cornstarch for thickening.
- Prep Time: 20 minutes (plus overnight soaking if using dried chickpeas)
- Cook Time: 45 minutes
- Category: Appetizers
- Method: Simmering
- Cuisine: Moroccan, North African
Nutrition
- Serving Size: 1.5 cups
- Calories: 280 kcal
- Sugar: 6 g
- Sodium: 350 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 12 g
- Protein: 15 g
- Cholesterol: 15 mg
Keywords: Harira, Moroccan soup, lentil soup, chickpea soup, North African cuisine, Ramadan soup, vegetarian option, gluten-free soup, traditional soup