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Harira

Moroccan Harira (Tomato and Lentil Soup) Recipe

Harira is a traditional Moroccan soup known for its rich blend of tomatoes, lentils, chickpeas, and aromatic herbs and spices. This hearty dish is especially significant during Ramadan, where it's commonly served to break the fast.
Prep Time 45 minutes
Cook Time 1 hour 30 minutes
Total Time 2 hours 15 minutes
Servings 4
Calories 523 kcal

Ingredients
  

  • 200 g 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
  • 400 g 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

Instructions
 

  • 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.

Nutrition

Serving: 1Calories: 523kcalCarbohydrates: 53gProtein: 29gFat: 22gSaturated Fat: 7gPolyunsaturated Fat: 13gCholesterol: 68mgSodium: 647mgFiber: 15gSugar: 19g
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