Harira is a beloved Moroccan soup, particularly popular during the holy month of Ramadan, This hearty and flavorful soup is a comforting blend of chickpeas, lentils, tomatoes, and a medley of warm spices.
Its rich, savory broth and tender ingredients make it a perfect meal for any time of year.
What is harira?
Harira is a traditional Moroccan soup that is especially popular during Ramadan, although it is enjoyed throughout the year. It is a hearty and flavorful dish known for its warming and comforting qualities.
The main ingredients typically include:
- Lentils and chickpeas: Provide a rich source of protein and texture.
- Tomatoes: Serve as the soup’s base, adding a tangy and savory flavor.
- Meat: Often lamb or beef, though it can also be made vegetarian.
- Fresh herbs: Such as cilantro and parsley, for an aromatic touch.
- Spices: Including cinnamon, ginger, turmeric, and sometimes saffron, which give it a complex, earthy flavor.
- Flour slurry (tedouira): Used to thicken the soup toward the end of cooking.
Harira is often served with:
- Dates: To balance the savory flavors with a natural sweetness.
- Hard-boiled eggs: Sprinkled with salt and cumin.
- Chebakia: A sweet sesame pastry drizzled with honey, especially during Ramadan.
It’s a dish that symbolizes community and tradition, often shared at family gatherings and religious celebrations.
Authentic Moroccan Harira: A Hearty and Flavorful Soup
Description
Harira is a hearty Moroccan soup made with lentils, chickpeas, and warm spices, perfect for any occasion. A comforting and flavorful classic!
Ingredients for the Perfect Harira
Soup Base:
Spices:
Thickening (Tadouira):
Garnish:
Step-by-Step Instructions for Making Harira
How To Make Moroccan soup :
-
Prepare the Base:
In a large pot, heat a little oil over medium heat. Add the chopped onions, meat (if using), celery, and spices (turmeric, cinnamon, ginger, black pepper, cumin). Sauté for a few minutes until the meat browns slightly and the onions become translucent.
-
Add the Tomatoes and Tomato Paste:
Stir in the chopped tomatoes and tomato paste. Cook for 5-7 minutes, allowing the tomatoes to soften and release their juices.
-
Add Chickpeas, Lentils, and Herbs:
Add the chickpeas, lentils, fresh cilantro, and parsley to the pot. Stir everything together and add enough water to cover all ingredients (about 8 cups).
-
Simmer:
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 45 minutes to 1 hour, or until the chickpeas and lentils are tender. If using rice, add it to the pot during the last 20 minutes of cooking to prevent it from becoming too soft.
-
Prepare the Thickening Mixture (Tadouira):
In a small bowl, mix the flour with water to create a smooth, lump-free mixture. Add more water if necessary to reach a slightly thick but pourable consistency.
-
Thicken the Soup:
Gradually stir the tadouira into the soup, stirring continuously to prevent lumps. Allow the soup to simmer for another 10-15 minutes to thicken.
-
Adjust Seasoning:
Taste and adjust salt, pepper, or other spices as desired. Add lemon juice if you’d like a hint of acidity.
-
Serve:
Ladle the Harira into bowls and garnish with fresh cilantro. Serve hot with lemon wedges on the side for added flavor.
Nutrition Facts (Per Serving)
Servings 4
- Amount Per Serving
- Calories 401kcal
- % Daily Value *
- Total Fat 10g16%
- Saturated Fat 5g25%
- Sodium 1335mg56%
- Potassium 1429mg41%
- Total Carbohydrate 64g22%
- Dietary Fiber 15g60%
- Sugars 10g
- Protein 20g40%
- Vitamin A 8403 IU
- Vitamin C 48 mg
- Calcium 160 mg
- Iron 6 mg
- Vitamin E 3 IU
- Vitamin K 170 mcg
- Thiamin 1 mg
- Riboflavin 1 mg
- Niacin 3 mg
- Vitamin B6 1 mg
- Folate 255 mcg
- Pantothenic Acid 1 mg
- Phosphorus 346 mg
- Magnesium 129 mg
- Zinc 3 mg
- Selenium 5 mcg
- Copper 1 mg
- Manganese 2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Tips
- Adjusting Consistency: If the soup is too thick, add more water or broth as needed; if it’s too thin, simmer longer to reduce.
- Make it Vegetarian: Simply omit the meat and use vegetable broth instead of water.
- Enhance with Spices: Moroccan Harira can be customized with spices like saffron or paprika for added depth.
Harira pairs wonderfully with fresh bread, dates, or a light salad on the side. Enjoy your Moroccan meal!
User Reviews
nice