Harira: Traditional Moroccan Lentil and Chickpea Soup Recipe

Introduction

Harira is a traditional Moroccan soup, rich and hearty, perfect for warming up on chilly days. Combining tender meat, legumes, herbs, and spices, this dish offers a comforting blend of flavors and textures that nourish both body and soul.

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 (optional)
• 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

1. Step 1: Soak the chickpeas overnight. The next day, drain and peel them by pressing each chickpea between your thumb and forefinger or rubbing them in a kitchen towel. Set aside; peeled chickpeas can be frozen if desired.
2. Step 2: Pick through the lentils to remove any stones or debris and set aside.
3. Step 3: Stew the tomatoes and pass them through a food mill to make a puree, discarding skins and seeds. Alternatively, process quartered tomatoes in a food processor until smooth. The puree can be frozen until needed.
4. Step 4: Grate the onion or process it into a thick pulp. You may mix grated onion with the pureed tomatoes and freeze for later use.
5. Step 5: Wash and chop the celery finely. Remove large stems from parsley and cilantro, wash thoroughly, drain, and chop finely. You can mix celery and herbs together and freeze until needed.
6. Step 6: In a large pot or pressure cooker, heat oil over medium heat and brown the diced meat. Add soup bones (if using), peeled chickpeas, pureed tomatoes, grated onion, spices (salt, ginger, pepper, cinnamon, turmeric), smen (if using), and 3 cups of water. Bring to a boil, cover, and cook with medium pressure for 25 minutes or simmer for 50 to 60 minutes.
7. Step 7: Add lentils, the tomato paste mixture, chopped celery, herbs, and 8.5 cups water. Bring to a boil and cover.
8. Step 8: If using rice, cook the soup under medium pressure for 30 minutes or simmer for 60 minutes. Then add the rice and cook with pressure for another 15 minutes or 30 minutes simmering.
9. Step 9: If using broken vermicelli, cook the soup with pressure for 45 minutes or simmer for 90 minutes before stirring in the vermicelli. Continue to simmer until tender.
10. Step 10: Taste and adjust seasoning. Thicken the soup by gradually stirring in the flour and water mixture (tedouira), mixing constantly until you reach a silky, creamy consistency. Add only as much as needed.
11. Step 11: Simmer the soup another 5 to 10 minutes, stirring occasionally and skimming off any foam.
12. Step 12: Remove from heat and serve hot, garnished with lemon wedges and fresh cilantro if desired.

Tips & Variations

• Peeling chickpeas improves the texture and digestibility of the soup but can be skipped if short on time.
• For a vegetarian version, omit the meat and soup bones and add extra lentils or vegetables.
• Using a pressure cooker significantly reduces cooking time and develops deeper flavors.
• Smen adds a traditional smoky depth but can be replaced with butter or omitted for a milder taste.
• Adjust thickness by varying the amount of tedouira according to your preference.

Storage

Store leftover harira in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat, stirring occasionally. This soup also freezes well for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned chickpeas instead of dry chickpeas?

While canned chickpeas can be used in a pinch, soaking and peeling dry chickpeas results in a smoother texture and more authentic flavor. If using canned, rinse well and add them later in the cooking process to avoid over-softening.

What is smen and can I substitute it?

Smen is a traditional fermented butter that adds a distinctive aroma and depth to harira. If you don’t have smen, you can substitute with regular butter or olive oil, though the flavor will be less complex.

Harira: Traditional Moroccan Lentil and Chickpea Soup Recipe

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4.6 from 103 reviews

Harira is a traditional Moroccan soup known for its rich, hearty flavor and wholesome ingredients. Made with tender meat, tomatoes, chickpeas, lentils, herbs, and warming spices, this slow-cooked soup is a beloved staple during Ramadan and throughout the year. Its comforting, thick texture is often enhanced with rice or vermicelli and finished with a flour-based blend called tedouira to achieve a silky consistency. Served garnished with lemon wedges and fresh cilantro, Harira is a deliciously nourishing meal perfect for gatherings or a cozy dinner.

• Author: nova
• Prep Time: 12 hours (including chickpea soaking), 30 minutes active
• Cook Time: 1 hour 30 minutes (pressure cooker) or up to 2.5 hours (stovetop simmer)
• Total Time: Approximately 1 hour 45 minutes active plus soaking time
• Yield: 6 to 8 servings 1x
• Category: Soup
• Method: Instant Pot
• Cuisine: Moroccan

Ingredients

Scale 1x2x3x

Protein and Base

• 8 oz. lamb, beef, or chicken, diced
• Several soup bones (optional)
• 3 tbsp vegetable or olive oil

Legumes and Grains

• 1 handful dry chickpeas, soaked and peeled
• 2 handfuls dry green or brown lentils
• 3 tbsp uncooked rice OR broken vermicelli

Vegetables and Herbs

• 2 lbs soft, ripe tomatoes (about 6 large)
• 1 large onion, grated
• 1 stalk celery (with leaves), chopped
• 1 small bunch flat leaf parsley, finely chopped
• 1 small bunch cilantro, finely chopped

Spices and Flavorings

• 1 tbsp smen (optional)
• 1 tbsp salt
• 1 tbsp ginger
• 1.5 tsp black pepper
• 1 tsp ground cinnamon (optional)
• 1/2 tsp turmeric
• 3 tbsp tomato paste (combined with 1 or 2 cups water)
• 1 cup flour (combined with 2 cups water) to make tedouira

Garnishes

• Lemon wedges and additional cilantro (optional)

Instructions

1. Ahead of Time – Prep Ingredients: Soak the chickpeas overnight to soften them. The next day, drain and peel each chickpea by pressing between your fingers or rubbing in a kitchen towel. This step can be prepared in advance and the chickpeas frozen for convenience.
2. Prepare Lentils and Tomatoes: Sort through the lentils to remove any debris or stones and set them aside. For the tomatoes, stew them and pass through a food mill to create a smooth puree, discarding skins and seeds. Alternatively, process quartered tomatoes in a food processor. The pureed tomatoes can also be frozen ahead of time.
3. Grate Onion and Prepare Herbs: Grate the onion finely or pulse in a food processor until it forms a thick pulp. Chop the celery finely. Remove large stems from parsley and cilantro, then wash and finely chop the herbs. These can be mixed and frozen ahead as well.
4. Brown Meat: In a 6-quart or larger pressure cooker or stock pot, heat the oil over medium heat and brown the diced meat thoroughly. Add soup bones if using for extra flavor. This step develops the rich base of the soup.
5. Combine Ingredients and Initial Cook: Add the peeled chickpeas, pureed tomatoes, grated onion, spices (salt, ginger, black pepper, cinnamon if using, turmeric), smen (if using), and 3 cups (710 ml) water. Bring to a boil, cover, and cook under medium pressure for 25 minutes in a pressure cooker, or simmer for 50 to 60 minutes in a stock pot.
6. Add Lentils and Additional Ingredients: Stir in the lentils, tomato paste mixed with water, chopped celery and herbs, and 8.5 cups (2 liters) water. Bring the mixture back to a boil and cover.
7. Cook with Rice or Vermicelli: If using rice, continue cooking under medium pressure for 30 minutes (or simmer 60 minutes), then add the rice and pressure cook for an additional 15 minutes (or simmer 30 minutes). If using broken vermicelli, pressure cook for 45 minutes (or simmer 90 minutes), then stir in the vermicelli and simmer until tender.
8. Adjust Seasoning and Thicken Soup: Taste the soup and adjust spices as needed. To thicken, gradually add the tedouira (flour mixed with water), stirring constantly to blend thoroughly. Use enough to reach a silky, creamy consistency to your liking.
9. Final Simmer and Skim: Let the soup simmer for another 5 to 10 minutes, stirring occasionally and skimming off any foam that forms on the surface to keep the broth clear and smooth.
10. Serve: Remove the soup from heat and ladle into bowls. Garnish with lemon wedges and fresh cilantro if desired for added brightness and flavor.

Notes

• Peeling chickpeas enhances their texture and digestibility in the soup.
• Smen is a traditional North African preserved butter that adds depth of flavor but can be omitted or substituted with olive oil.
• Ground cinnamon is optional but adds a lovely warmth and complexity to the spice profile.
• Tomato puree can be prepared ahead and frozen to save time.
• The tedouira (flour and water mixture) is important for thickening the soup to a luxurious consistency, but add gradually to avoid over-thickening.
• Harira can be made with lamb, beef, or chicken depending on preference.
• This recipe can be cooked either in a pressure cooker for speed or simmered slowly on the stovetop for traditional flavors.
• Garnishing with lemon wedges brightens the rich soup and balances the spices.

Keywords: Harira, Moroccan soup, lentil soup, chickpea soup, Ramadan recipe, traditional Moroccan dish, hearty soup, lamb soup, tomato soup, spicy soup