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Harira, this hearty tomato and lentil soup, often enriched with chickpeas, herbs, and tender meat, is a staple of Moroccan cuisine, especially during the holy month of Ramadan. It’s a dish that brings comfort, nourishment, and a sense of togetherness, enjoyed by families at the end of a long day of fasting or during festive occasions.
What Is Harira?
Harira is a traditional Moroccan soup that combines a rich tomato base with lentils, chickpeas, and an aromatic blend of spices. Typically, the soup also includes small pieces of lamb or beef, adding depth and flavour, although vegetarian versions are just as popular. Harira is renowned for its comforting, well-balanced flavours and thick, silky texture, thanks to a final addition of flour mixed with water, known as “tedouira,” which helps to thicken the soup and give it body.
Often served with fresh lemon wedges, dates, and crusty bread, Harira is the centrepiece of many Moroccan tables during Ramadan, marking the end of a day’s fast. Its nourishing ingredients make it the perfect dish to replenish the body, while its complex flavours and aromas make it a joy to eat, whether you’re sharing it with family or enjoying it on your own.
Ingredients and Taste
The base is made with tomatoes, onions, and celery, giving the soup its bright, fresh flavour. Chickpeas and lentils provide substance and a creamy texture, while tender chunks of lamb or beef lend a savoury richness that makes the soup feel like a complete meal. Fresh herbs like cilantro and parsley are essential, adding colour and freshness.
The spices are what truly set Harira apart, creating a warm and aromatic depth. A combination of turmeric, ginger, cinnamon, and black pepper brings a fragrant complexity that lingers on the palate. The soup is thickened with a flour slurry, which gives it a velvety consistency that envelops each ingredient.
The taste is a balance of tangy tomatoes, earthy legumes, and aromatic spices, with the citrusy brightness of fresh lemon juice enhancing every spoonful. It’s a soup that’s as comforting as it is flavourful, with every ingredient playing a role in creating a harmonious, deeply satisfying dish.
A Taste of History
Harira has been an integral part of Moroccan culture for centuries, especially during Ramadan when it’s traditionally served to break the fast. Its origins lie in the need to create a dish that was both nourishing and easy to digest after a day of fasting.
Over time, it evolved into a beloved family meal, rich in flavour and filled with wholesome ingredients that provide sustenance and warmth. The combination of lentils, chickpeas, and meat made it an ideal dish for replenishing energy, while the aromatic spices and herbs gave it a distinctive, memorable taste.
The preparation of Harira is often a communal activity, with family members working together to chop vegetables, mix spices, and watch over the simmering pot. It’s a dish that embodies the values of sharing and togetherness, whether it’s being enjoyed during Ramadan, on a chilly winter evening, or at a festive gathering, Harira brings people closer with its comforting flavours.
Harira (Moroccan Tomato and Lentil Soup) Recipe
Serves: 4 people
Ingredients:
- 200g lamb or beef, cut into small cubes
- 1 medium onion, finely chopped
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp ground ginger
- 1 tsp ground cinnamon
- 1 tsp turmeric
- 1 tsp paprika
- 1/2 tsp black pepper
- 1/2 cup dried green lentils, rinsed
- 1/4 cup chickpeas, soaked overnight
- 400g canned diced tomatoes (or 4 fresh tomatoes, chopped)
- 1/4 cup fresh cilantro, chopped
- 1/4 cup fresh parsley, chopped
- 1 liter vegetable or chicken broth
- 1/4 cup vermicelli noodles (optional)
- Juice of 1/2 lemon
- Salt to taste
Directions
In a large pot over medium heat, add olive oil and sauté the chopped onion for 3-4 minutes until softened and translucent. This will form the flavour base for the soup, so ensure the onions do not brown.
Add the minced garlic, ground ginger, cinnamon, turmeric, paprika, and black pepper to the pot. Stir and cook for an additional 2 minutes until fragrant. This step is crucial for blooming the spices, enhancing their depth of flavour.
Add the lamb or beef cubes to the pot. Brown the meat for 5-6 minutes, ensuring each piece is coated in the spice mixture. Browning helps develop rich flavours in the soup.
Add the lentils and chickpeas to the pot, followed by the diced tomatoes. Stir to combine all the ingredients. If using fresh tomatoes, consider peeling them first for a smoother texture. Step 5/8 Add the lentils and chickpeas to the pot, followed by the diced tomatoes. Stir to combine all the ingredients. If using fresh tomatoes, consider peeling them first for a smoother texture.
Pour in the broth and bring the mixture to a gentle boil. Reduce the heat to low, cover, and let the soup simmer for 45 minutes. This slow cooking will tenderize the meat and allow the flavours to meld beautifully.
Add the chopped cilantro and parsley to the pot, reserving a small amount for garnish. Continue to simmer for another 15 minutes. This adds a fresh, herby note to the soup.
If using vermicelli noodles, break them into smaller pieces and add them to the pot during the last 10 minutes of cooking. Stir occasionally to prevent the noodles from sticking. Adjust the seasoning with salt as needed.
Once the soup is ready, stir in the juice of half a lemon to brighten the flavours. Serve the Harira hot, garnished with the reserved cilantro and parsley. Accompany with fresh lemon wedges and crusty bread for dipping.
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