SoupMain Course

Harira Soup

Name: Harira Soup
Prep time: 25 min
Cook time: 1 h 15 min
Total time: 1 h 40 min
Yield: 6 servings
Cuisine: moroccan
Ingredients: 2 tbsp olive oil; 1 pcs yellow onion finely chopped; 2 pcs celery stalk finely chopped; 3 clove garlic minced; 0.5 cup fresh cilantro chopped; 0.5 cup fresh parsley chopped; 3 tbsp tomato paste; 400 g diced tomato canned; 8 cup water; 0.5 cup brown lentil rinsed; 1 can chickpea rinsed and drained; 1 tsp ground ginger; 1 tsp ground turmeric; 0.5 tsp ground cinnamon; 1 tsp salt; 0.5 tsp black pepper freshly ground; 0.5 cup flour; 0.5 cup water; 0.5 pcs lemon juiced; 0.25 cup fresh cilantro chopped

Experience the comforting embrace of Harira, a traditional Moroccan soup renowned for its rich, aromatic flavors. This hearty dish features a savory tomato base, tender brown lentils, and chickpeas, all simmered with fragrant spices and thickened to perfection. It's a deeply satisfying and nourishing meal, especially cherished during Ramadan.

An original recipe by Forkin

Total time: 1 hr 40 min
Serves: 6
Difficulty: Medium
Per serving: 270 kcal

VeganVegetarian

Allergen information: may contain celery and gluten. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

2 tbspolive oil
1 pcsyellow onion, finely chopped
2 pcscelery stalk, finely chopped
3 clovegarlic, minced
3 tbsptomato paste
400 gdiced tomato, canned
8 cupwater
0.5 cupbrown lentil, rinsed
1 canchickpea, rinsed and drained
1 tspground ginger
1 tspground turmeric
0.5 tspground cinnamon
1 tspsalt
0.5 tspblack pepper, freshly ground

soup base

0.5 cupfresh cilantro, chopped
0.5 cupfresh parsley, chopped

thickening agent

0.5 cupflour
0.5 cupwater

garnish

0.5 pcslemon, juiced
0.25 cupfresh cilantro, chopped

Equipment

Dutch oven · Chef's knife · Cutting board · Whisk · Small mixing bowl · Measuring cups · Measuring spoons · Ladle

The method

Step by step

1
Finely chop the yellow onion and celery stalks.
About 5 min
Cook’s note: Uniformly chopped vegetables will cook evenly and meld seamlessly into the soup's texture.
2
Mince the garlic cloves.
About 2 min
3
Roughly chop the fresh cilantro and parsley for the soup base.
About 3 min
Cook’s note: Reserve a small amount of fresh cilantro for garnish later.
4
Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat until shimmering.
About 1 min
Cook’s note: Using a Dutch oven helps distribute heat evenly, preventing scorching and ensuring a consistent simmer.
5
Add the chopped onion and celery to the pot and sauté, stirring occasionally, until they become translucent and softened, about 5-7 minutes.
About 7 min
Cook’s note: Don't rush this step; properly softening the aromatics builds a strong flavor foundation for the soup.
6
Stir in the minced garlic, chopped cilantro, and chopped parsley to the softened vegetables and cook for another 2 minutes until fragrant.
About 2 min
Cook’s note: Cooking the herbs and garlic briefly helps release their essential oils, intensifying their flavor.
7
Add the tomato paste and canned diced tomatoes to the pot, stirring well to combine and cook for 2 minutes.
About 2 min
Cook’s note: Cooking the tomato paste for a few minutes deepens its flavor and removes any raw, metallic taste.
8
Pour in the 8 cups of water, then add the rinsed brown lentils, rinsed and drained chickpeas, ground ginger, ground turmeric, ground cinnamon, salt, and black pepper.
About 2 min
Cook’s note: Rinsing lentils and chickpeas removes excess starch and any canning liquid, improving the soup's clarity and flavor.
9
Bring the soup to a rolling boil over medium-high heat, then reduce the heat to low, cover the pot, and simmer gently for at least 45 minutes, or until the lentils are tender.
About 45 min
Cook’s note: Ensure the heat is low enough to maintain a gentle simmer, preventing the lentils from breaking down too much.
10
While the soup simmers, prepare the 'tedwira' by whisking together the 0.5 cup of all-purpose flour and 0.5 cup of water in a small bowl until a smooth, lump-free slurry forms.
About 2 min
Cook’s note: A smooth tedwira is crucial for a silky, lump-free soup. Use a fork or small whisk to thoroughly combine.
11
Gradually whisk the prepared tedwira into the simmering soup, stirring constantly to prevent any lumps from forming.
About 2 min
Cook’s note: Pouring slowly and stirring continuously ensures the flour disperses evenly, thickening the soup without creating clumps.
12
Continue to simmer the soup for another 10-15 minutes, stirring occasionally, until it has thickened to your desired consistency.
About 15 min
Cook’s note: The soup will continue to thicken slightly as it cools. Adjust simmering time based on your preference for thickness.
13
Taste the soup and adjust the seasoning with additional salt and pepper if needed.
About 1 min
Cook’s note: Seasoning at the end allows you to account for the flavors that have developed during simmering.
14
Serve the hot Harira soup immediately, garnished with a generous squeeze of fresh lemon juice and a sprinkle of fresh chopped cilantro.
About 1 min
Cook’s note: The fresh lemon juice brightens the rich flavors of the soup, adding a vital zesty counterpoint.

Per serving

Nutrition

75%Score

Calories: 269.7kcal
Protein: 11.6g
Carbs: 43.1g
Fat: 6.8g
Fibre: 8.9g
Sugar: 7.7g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Cook’s note:

Harira is traditionally served with dates and chebakia (sesame cookies) during Ramadan. For a heartier meal, you can add a small amount of finely diced lamb or beef to the soup base along with the vegetables. A crusty bread on the side is perfect for soaking up every last drop.

Storage

Store leftover Harira soup in an airtight container in the refrigerator.

Reheating

Reheat Harira gently on the stovetop over medium-low heat, stirring occasionally, until warmed through. If the soup is too thick, add a splash of water or broth to reach your desired consistency.