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Harira Recipe – Moroccan Tomato Soup with Chickpeas and Lentils

bowl of Moroccan harira soup in traditional bowl. Served with dates and dried figs.
Bowl of Moroccan harira soup with dates and dried figs on the side. Photo: picturepartners | Bigstock.com
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Harira is a traditional Moroccan soup of tomato, lentils and chickpeas. Wonderfully fragrant with zesty seasoning, it often ranks high on lists of must-try Moroccan foods. It’s a popular offering in Moroccan homes and restaurants, and you can even find it sold as a street food.

The name harira, derived from the Arabic word for silk, makes reference to the texture of the soup after it’s been thickened with either eggs or a tedouira of flour and water. The tedouira (thickener) sometimes includes yeast and may be left to ferment for a day or two.

Although harira is prepared year-round, it’s famously associated with Ramadan, when it’s likely to be among the spread of food offered to break the fast. This tradition is so ingrained that many Moroccans consider a meal during Ramadan incomplete if harira isn’t on the table. I share that sentiment. I’ve come to love and expect harira during Ramadan, and if I don’t have a bowl of this traditional soup after a day of fasting, something always seems to be missing even if I’ve had an otherwise satisfying meal.

As with so many Moroccan recipes, the way harira is made can vary dramatically from family to family. Beef, lamb or chicken are typically added to flavor the stock; however, they can be omitted for a vegetarian version.  Some prefer harira light and mildly seasoned while others favor a thick, zesty soup which suffices as a hearty meal-in-a-bowl. The latter is my preference, no doubt influenced by my mother-in-law’s delicious version below, which she taught me to make long before I moved to Morocco. Fragrantly seasoned with ginger, pepper, and cinnamon, it gets additional flavor and body from a robust quantity of fresh herbs: cilantro, parsley, celery and onion. Rice or broken vermicelli is added as a filler. Smen, a type of preserved butter, is an optional but recommended ingredient, as a little bit will add a pleasant layer of parmesan-like flavor.

The prep work for harira can be considerable; however, much of that work can be done in advance and the prepped ingredients put in the freezer for easy cooking at a later time. If you plan to cook harira with any regularity, such as in Ramadan, then you may want to consider getting that prep work out of the way. Read through the directions for prepping ingredients for suggestions of what can be done ahead of time. A food processor will help simplify those steps.

bowl of Moroccan harira soup in traditional bowl. Served with dates and dried figs.
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Moroccan Harira Recipe
Prep Time
45 mins
Cook Time
1 hrs 30 mins
Total Time
2 hr 15 mins
 

An authentic recipe for a hearty version of Moroccan harira, a zesty tomato, lentil and chickpea soup.

Plan ahead to allow for overnight soaking of the chickpeas or to prep ingredients in advance. Cooking time is for a pressure cooker; double this time if simmering the soup in a conventional pot.

Course: Soup
Cuisine: Moroccan
Yield: 6 servings
Calories: 330 kcal
Author: Christine Benlafquih | Taste of Maroc
Ingredients
  • 8 oz. lamb, beef or chicken, diced
  • 3 tbsp vegetable or olive oil
  • several soup bones (optional)
  • 2 lbs soft, ripe tomatoes (about 6 large)
  • 1 handful dry chickpeas, soaked and peeled
  • 2 handfuls dry green or brown lentils
  • 1 large onion, grated
  • 1 stalk celery (with leaves), chopped
  • 1 small bunch flat leaf parsley, finely chopped
  • 1 small bunch cilantro, finely chopped
  • 1 tbsp smen (optional)
  • 1 tbsp salt
  • 1 tbsp ginger
  • 1.5 tsp black pepper
  • 1 tsp ground cinnamon
  • 1/2 tsp turmeric
  • 3 tbsp tomato paste combined with 1 or 2 cups water
  • 3 tbsp uncooked rice OR broken vermicelli
  • 1 cup flour combined with 2 cups water
  • lemon wedges and cilantro (optional) for garnish
Instructions
Ahead of Time - Prep Ingredients
  1. Soak the chickpeas overnight. The next day, drain and peel them. This is easily done by pressing chickpeas one-by-one between your forefinger and thumb or by rubbing all of the chickpeas vigorously in a kitchen towel. (The prepped chickpeas may be be frozen until needed.)

  2. Pick through the lentils to remove any stones and debris; set aside until ready to use. 

  3. Stew the tomatoes then pass them through a food mill to make a puree; discard the skins and seeds. Or, cut the tomatoes into quarters and process them, with or without skin, in a food processor until smooth. (The pureed tomatoes may be frozen until needed.)

  4. Grate the onion or process it to a thick pulp in a food processor. (The grated onion may be mixed with the pureed tomatoes and frozen until needed.)

  5. Wash the celery and finely chop it. Set aside. Remove and discard large pieces of stem from the parsley and cilantro. Wash the parsley and cilantro and leave to drain thoroughly before chopping finely by hand or in a food processor. (The chopped herbs may be mixed together and frozen until needed.)

Make the Soup
  1. In a 6-quart or larger pressure cooker or stock pot, brown the meat in the oil over medium heat. Add the soup bones, peeled chickpeas, pureed tomatoes, grated onion, spices, smen (if using) and 3 cups (710 ml) of water. Bring to a boil, cover and cook with medium pressure for 25 minutes (or simmer for 50 to 60 minutes).

  2. Add the lentils, tomato paste mixture, chopped herbs and 8.5 cups (2 liters) water. Bring to a boil and cover.  Continue to step 3 or step 4.

  3. If planning to add rice, cook the soup with medium pressure for 30 minutes (or simmer for 60 minutes); add the rice, and continue cooking with pressure for another 15 minutes (or 30 minutes by simmering). 

  4. OR if planning to add broken vermicelli, cook the soup with pressure for 45 minutes (or simmer for 90 minutes) before stirring in the broken vermicelli. Continue simmering for a few minutes until the vermicelli is tender.

  5. Taste and adjust seasoning. Thicken the soup to a silky, cream-like consistency by gradually adding the tedouira (flour and water mixture), stirring constantly to ensure that it's well blended. Use only as much as is needed to make the soup as thick as you like. 

  6. Simmer the soup for another 5 to 10 minutes, stirring occasionally and skimming off any foam that forms on the surface. 

  7. Remove from the heat and serve. 

Recipe Notes
  • A skin will form on the soup as it cools. This can be stirred and blended back into the soup.
  • When reheating the soup, use medium or low heat and stir frequently to avoid lentils sticking to the bottom of the pot and burning.
  • If you'd like to freeze the soup, do so before adding the thickener and preferably before adding the rice or broken vermicelli. Allow it to cool completely before freezing. On the day of serving, thaw the soup over low heat then resume cooking from where you left off. 
  • Lemon wedges may be served on the side for those who like a squeeze of fresh lemon juice as a condiment for the soup. If desired, garnish with a little fresh parsley or cilantro.
  • Blending the flour and water tedouira ahead of time will help ensure that it's lump-free when adding it to the soup.

 

Nutrition Facts
Moroccan Harira Recipe
Amount Per Serving
Calories 330 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Cholesterol 29mg 10%
Sodium 1304mg 54%
Potassium 811mg 23%
Total Carbohydrates 42g 14%
Dietary Fiber 7g 28%
Sugars 7g
Protein 16g 32%
Vitamin A 30.1%
Vitamin C 30.8%
Calcium 5.2%
Iron 17.4%
* Percent Daily Values are based on a 2000 calorie diet.

 

Christine Benlafquih

Christine Benlafquih is founder and Editor of Taste of Maroc. A long time resident of Casablanca, she's written extensively on Moroccan cuisine and culture. She was the Moroccan Food Expert for About.com (now The Spruce) from 2008 to 2016.

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