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Moroccan soup, often called Harira, is a hearty and flavorful dish

m
@mostafa
5.0
From 1 rating
MoroccanBreakfastDinnerSide DishAfternoon TeaLight MealMeatVegetarian with EggsSpicy

Harira is special for its rich blend of warm spices, hearty lentils and chickpeas, and its deep cultural roots in Morocco. It's comforting, flavorful, and traditionally enjoyed during Ramadan, making it both nourishing and symbolic.

Prep Time
15min
Cook Time
55min
Total Time
1hr 10min
Moroccan soup, often called Harira, is a hearty and flavorful dish recipe

Ingredients

5 Servings
(1 serving = 300)
  • 200g
    (1 cup) dried chickpeas (soaked overnight) or 1 can of chickpeas
  • 100g
    (½ cup) green or brown lentils
  • rinsed
  • 500g
    (1 lb) beef or lamb (cut into small pieces) or substitute with chicken or omit for vegetarian
  • 1
    large onion
  • finely chopped
  • 2
    cloves garlic
  • minced
  • 2tbsp
    olive oil or vegetable oil
  • 2
    large ripe tomatoes
  • 1can
    peeled and diced or of diced tomatoes
  • 1tbsp
    tomato paste
  • 1
    stalk of celery
  • chopped (with leaves)
  • 1/2cup
    fresh parsley
  • chopped
  • 1/2cup
    fresh cilantro
  • chopped
  • 1/2tsp
    ground ginger
  • 1tsp
    ground cinnamon
  • 1tsp
    turmeric
  • 1tsp
    ground cumin
  • 1/2tsp
    paprika (optional)
  • Salt and pepper to taste
  • 1 1/2L
    (6 cups) water or beef/chicken broth
  • 3tbsp
    all-purpose flour mixed with 1/2 cup water (for thickening)
  • 1
    Juice of lemon (optional)
  • Vermicelli noodles or rice (optional
  • 50g
    about )

How to make Moroccan soup, often called Harira, is a hearty and flavorful dish

  1. Prepare Chickpeas and Lentils:

    Step 1.1: Prepare Chickpeas and Lentils:

  2. If using dried chickpeas, soak them overnight in water. Drain them before cooking.

    Step 1.1: If using dried chickpeas, soak them overnight in water

  3. Rinse the lentils and set them aside.

    Step 1.1: Rinse the lentils and set them aside

  4. Brown the Meat:

    Step 1.1: Brown the Meat:

  5. In a large pot or pressure cooker, heat the olive oil over medium heat.

    Step 1.1: In a large pot or pressure cooker, heat the olive oil over medium heat

  6. Add the chopped onion, garlic, and meat, and cook until the meat is browned on all sides.

    Step 1.1: Add the chopped onion, garlic, and meat, and cook until the meat is browned on all sides

  7. Add Spices and Herbs:

    Step 1.1: Add Spices and Herbs:

  8. Stir in the ginger, cinnamon, turmeric, cumin, paprika, salt, and pepper. Add the chopped celery, parsley, and cilantro. Mix everything well.

    Step 1.1: Stir in the ginger, cinnamon, turmeric, cumin, paprika, salt, and pepper

  9. Add Tomatoes:

    Step 1.1: Add Tomatoes:

  10. Add the diced tomatoes and tomato paste. Stir and cook for 5 minutes to blend the flavors.

    Step 1.1: Add the diced tomatoes and tomato paste

  11. Cook the Soup:

    Step 1.1: Cook the Soup:

  12. Pour in the water or broth and bring the mixture to a boil. Add the soaked chickpeas and lentils.

    Step 1.1: Pour in the water or broth and bring the mixture to a boil

  13. Lower the heat and cover the pot. Let the soup simmer for about 45 minutes to 1 hour, or until the chickpeas and lentils are soft. If using a pressure cooker, it will take about 20-25 minutes.

    Step 1.1: Lower the heat and cover the pot

  14. Thicken the Soup:

    Step 1.1: Thicken the Soup:

  15. Once the lentils and chickpeas are cooked, gradually stir in the flour-water mixture to thicken the soup. Stir continuously to avoid lumps.

    Step 1.1: Once the lentils and chickpeas are cooked, gradually stir in the flour-water mixture to thicken the soup

  16. Simmer for another 10-15 minutes, stirring occasionally.

    Step 1.1: Simmer for another 10-15 minutes, stirring occasionally

  17. Add Noodles (Optional):

  18. If you're adding vermicelli noodles or rice, do so now and let the soup cook for another 10 minutes until the noodles or rice are tender.

  19. Final Touch:

  20. Adjust seasoning if needed. Stir in the lemon juice for a zesty touch just before serving.

    Step 1.1: Adjust seasoning if needed

Nutrition (per serving)

Calories

493.0kcal (24.65%)

Protein

32.6g (65.2%)

Carbs

60.6g (22.04%)

Sugars

3.6g (7.2%)

Healthy Fat

11.8g

Unhealthy Fat

3.6g

% Daily Value based on a 2000 calorie diet

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Tips & Tricks

  1. Simmer Slowly: Allow the soup to simmer gently to develop rich, deep flavors. This slow cooking helps the spices meld perfectly.

  2. Use Fresh Herbs: Fresh parsley and cilantro are key. Add them early in cooking for a deep infusion, but also reserve some to sprinkle in at the end for a fresh, vibrant finish.

  3. Tomato Paste for Depth: Adding tomato paste along with fresh tomatoes creates a deeper, richer flavor.

  4. Pre-Soak Chickpeas: If using dried chickpeas, soak them overnight to ensure they cook evenly and soften properly.

  5. Thicken Gradually: Mix the flour with cold water to avoid lumps, then slowly whisk it into the soup to thicken it evenly.

  6. Balance Spices: Moroccan spices like cinnamon, cumin, ginger, and turmeric are essential, but adjust them carefully for a perfect balance of warmth and fragrance without overwhelming the soup.

  7. Add Noodles Last: If using vermicelli or rice, add it toward the end to avoid overcooking and mushiness.

  8. Lemon for Brightness: A splash of fresh lemon juice at the end brightens the flavors and adds a zesty kick.

  9. Leftover Boost: Harira often tastes even better the next day, as the flavors continue to meld. Make it in advance for richer taste!

FAQS

  1. What is the best way to prepare chickpeas for Moroccan Harira soup?

    For the best texture and flavor in your Moroccan Harira soup, soak dried chickpeas overnight in water. This helps them cook evenly and become tender. If you're short on time, you can also use canned chickpeas, which are already cooked and just need to be rinsed before adding to the soup.

  2. Can I make Harira soup vegetarian or vegan?

    Yes, you can easily make Harira soup vegetarian or vegan by omitting the meat and using vegetable broth instead of beef or chicken broth. The lentils and chickpeas provide plenty of protein and heartiness, making it a satisfying dish without meat.

  3. How should I store leftover Harira soup?

    To store leftover Harira soup, let it cool completely and then transfer it to an airtight container. It can be refrigerated for up to 3-4 days. If you want to keep it longer, consider freezing it in portions, which can last for up to 3 months. Just be sure to reheat it thoroughly before serving.

  4. What spices are essential for authentic Moroccan Harira soup?

    The essential spices for authentic Moroccan Harira soup include ground ginger, cinnamon, turmeric, and cumin. These warm spices create the rich and comforting flavor profile that is characteristic of this dish. You can also add paprika for an extra kick, if desired.

  5. What can I serve with Harira soup for a complete meal?

    Harira soup is hearty enough to be a meal on its own, but you can serve it with crusty bread or flatbread for dipping. Additionally, a side salad or a plate of olives can complement the flavors beautifully. For a more filling option, consider adding vermicelli noodles or rice directly into the soup.

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m

@mostafa

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