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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.

Ingredients

Scale

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

Find it online: https://tastybynova.com/harira-traditional-moroccan-lentil-and-chickpea-soup-recipe/