Moroccan Harira Soup
Moroccan Harira soup is a traditional and beloved dish that holds a special place in Moroccan cuisine and culture. It’s a hearty and flavorful soup typically made with a base of tomatoes, lentils, chickpeas, and a variety of aromatic spices such as cinnamon, ginger, and turmeric. Often, it includes meat such as lamb or beef, although vegetarian versions are also common. Harira is known for its rich and comforting texture, making it a popular choice during the holy month of Ramadan to break the fast. Served piping hot, this nourishing soup is not only delicious but also deeply satisfying, making it a staple in Moroccan households and a symbol of hospitality and warmth.
History
Moroccan Harira soup has a rich and diverse history intertwined with the cultural fabric of Morocco. While the exact origins of Harira are not precisely documented, it is believed to have originated centuries ago, with influences from various civilizations that have inhabited the region over time.
Harira soup has deep roots in Moroccan culinary tradition, often prepared and enjoyed during special occasions and religious events. It holds particular significance during the holy month of Ramadan, where it is traditionally served to break the fast at sunset, known as Iftar. The soup’s nourishing and hydrating qualities, combined with its rich flavors, make it an ideal choice to replenish energy after a day of fasting.
Over the years, Harira has evolved into countless variations, with each region and family adding its own unique twist to the recipe. While the core ingredients typically include tomatoes, lentils, chickpeas, and a blend of aromatic spices, the addition of meat, herbs, and other vegetables can vary widely based on personal preferences and local customs.
Beyond its role in religious and cultural traditions, Harira has also become a beloved staple in Moroccan households year-round. It is cherished for its comforting warmth and ability to bring people together around the dining table.
Today, Harira soup continues to be a symbol of hospitality, generosity, and the rich culinary heritage of Morocco, serving as a reminder of the country’s vibrant and diverse culinary landscape.
- 1 large onion (finely chopped)
- 2 celery stalks (chopped)
- 2 carrots (peeled and diced)
- 2 tomatoes
- 2 tbsp tomato paste
- 1 pinch of saffron threads (minced)
- 1 tsp ground turmeric
- 1 tsp ground ginger
- 2 cinnamon sticks
- 1 tsp salt ((adjust to taste))
- 1/2 ground pepper ((adjust to taste))
- 1/2 cup green lentils
- 1/2 cup chickpeas
- 5 tbsp flour
- 4 cup water
- 1 Egg
- 2 tbsp finely chopped fresh parsley
- 2 tbsp chopped fresh cilantro
- 3.5 oz beef meat (cut into small cubes)
- Cooking the Meat and LegumesStart by drizzling 1 tablespoon of vegetable oil in a pot over medium heat. Add the grated onion, diced meat, and spices (salt, pepper, ground ginger, turmeric powder, pinch of saffron threads, and cinnamon stick). Brown the meat for 3 minutes. Add 1/2 cup of lentils and 1 liter (4 cups) of water to the pot. Increase the heat to medium-high, cover the pot, and cook for 30 minutes. After 15 minutes of cooking, check on the meat and add another 1 liter (4 cups) of water.
- Adding the Tomato MixtureWhile the meat and legumes are cooking, prepare the tomato mixture. Boil some water and place the tomatoes in boiling water for 1 minute. Remove the tomatoes from the water, let them cool down, peel them, and slice them. Cut 1/2 celery stick into small cubes. In a food processor, mix the tomatoes and celery until you get a smooth mixture. After 30 minutes of cooking the meat, add a little bit of the soup sauce to 1 tablespoon of tomato paste to dilute it. Then add the tomato paste and the tomato and celery mixture to the soup. Also, add the finely chopped cilantro and parsley. Taste the soup and adjust the salt accordingly.
- Thickening the SoupLower the heat to medium and cook the soup, covered, for 10 minutes. Dilute 1/4 cup of all-purpose flour in some water until all the flour is dissolved. After 10 minutes of cooking the soup, add 1 cup of canned chickpeas and the flour mixture. Beat an egg with a fork, then add it to the soup while continuously stirring. Cook for another 3 minutes before serving!
Servings 8
- Amount Per Serving
- Calories 291kcal
- % Daily Value *
- Total Fat 7g11%
- Sodium 853mg36%
- Potassium 879mg26%
- Total Carbohydrate 42.01g15%
- Dietary Fiber 11g44%
- Protein 16g32%
- Vitamin A 2455 IU
- Vitamin C 27 mg
- Calcium 105 mg
- Iron 5 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.
In Morocco, Harira is traditionally served with dates. Take a bite of a date and then enjoy a spoonful of Harira to experience the perfect sweet and savory combination. You can also add a little bit of fresh lemon juice to the soup according to your taste.