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Moroccan Harira Soup Recipe

Moroccan Harira Soup

iamwinfred
This tomato-based Moroccan Harira Soup is loaded with lentils, chickpeas, tender meat, and a warm blend of ginger, cinnamon, and turmeric that makes every spoonful feel like a hug in a bowl. It is the soup Moroccan families gather around every evening during Ramadan to break their fast, and this version stays true to the traditional recipe while keeping the steps simple enough for a weeknight dinner.
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Prep Time 25 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 55 minutes
Course Main Course, Soup
Cuisine African, Mediterranean
Servings 6 servings
Calories 320 kcal

Equipment

  • Large Dutch oven or heavy-bottomed soup pot A heavy-bottomed pot ensures even heat distribution and prevents scorching
  • Sharp chef's knife
  • Cutting board
  • Wooden spoon
  • Fine-mesh strainer For straining the tedouira before adding it
  • Ladle
  • Whisk
  • Immersion blender (optional) For a smoother, more velvety broth

Ingredients
  

  • 1 pound lamb or beef stew meat 450g, cut into small cubes
  • 2 tablespoons olive oil 30ml
  • 1 large onion grated or finely chopped
  • 2 stalks celery with leaves, finely chopped
  • 1 cup dried brown or green lentils 200g, rinsed
  • 1 cup canned chickpeas 240g, drained and rinsed
  • 1 can (28 ounces) crushed tomatoes 800g
  • 3 tablespoons tomato paste 45g
  • 1 tablespoon ground ginger 6g
  • 1 teaspoon ground cinnamon 2.5g
  • 1 teaspoon ground turmeric 2.5g
  • 1 teaspoon black pepper 2g
  • 1 teaspoon salt 6g, plus more to taste
  • generous pinch saffron threads about 1/4 teaspoon
  • 1 tablespoon smen or unsalted butter 15g, substitute unsalted butter if needed
  • 6 cups chicken or vegetable broth 1.4L
  • 1/2 cup broken vermicelli noodles or short grain rice 50g
  • 1/3 cup all purpose flour 40g, whisked with 1 cup water for the tedouira thickener
  • 1 cup fresh cilantro finely chopped
  • 1 cup fresh parsley finely chopped
  • 1 lemon juice of 1 lemon, plus wedges for serving
  • crusty bread or warm flatbread for serving
  • fresh dates for serving, traditional Ramadan pairing
  • hard boiled eggs for serving, sliced in half
  • Moroccan mint tea for serving

Instructions
 

  • Cut the lamb or beef into small, even cubes. Grate or finely chop the onion. Finely chop the celery with leaves. Rinse lentils and pick out debris. Drain and rinse chickpeas. Finely chop cilantro and parsley separately. Whisk flour and water until smooth and set aside.
  • Heat olive oil in a large Dutch oven over medium-high heat. Add cubed meat in a single layer and sear for 4 to 5 minutes until browned on most sides. Remove meat to a plate and set aside.
  • Lower heat to medium and add grated onion and chopped celery to the same pot. Cook for 4 to 5 minutes until soft and translucent. Stir in ginger, cinnamon, turmeric, black pepper, and salt. Cook for 1 minute until fragrant.
  • Return seared meat and any juices to the pot. Stir in crushed tomatoes and tomato paste until well combined. Add smen or butter and saffron threads, stirring until melted. Pour in broth and stir well.
  • Bring pot to a gentle boil, then reduce heat to low for a steady simmer. Add rinsed lentils. Cover partially and simmer for 45 minutes, stirring occasionally, until meat is fork tender and lentils are mostly softened.
  • Stir in drained chickpeas and warm through for a couple of minutes. Whisk the flour and water mixture again, then slowly drizzle into the simmering soup while stirring constantly to prevent lumps. Simmer for 8 to 10 minutes until broth thickens.
  • Add broken vermicelli noodles or rice directly into the simmering soup. Stir gently to submerge. Simmer for another 7 to 10 minutes until noodles are tender. Taste and adjust salt if needed.
  • Remove pot from heat. Stir in fresh chopped cilantro and parsley. Squeeze in the juice of one lemon and stir to combine. Ladle into bowls and serve hot with extra lemon wedges on the side.

Notes

  • Grate the onion instead of dicing it, since it melts into the broth and thickens it naturally.
  • Whisk the tedouira thoroughly before adding it, to avoid any lumps in the final soup.
  • Add the tedouira slowly while stirring constantly, rather than pouring it in all at once.
  • Do not skip the fresh herbs at the end, since they brighten the entire pot.
  • Let the soup rest for 5 minutes off the heat before serving, since it thickens further as it sits.
  • For Vegetarian Harira: Skip the meat entirely and use vegetable broth, adding a few extra tablespoons of olive oil for richness.
  • For Chicken Harira: Swap the lamb or beef for boneless chicken thighs, which cook faster and stay tender.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze in individual portions for up to 3 months.
  • Reheat on the stovetop over medium-low heat, stirring occasionally, and add a splash of broth or water since the soup thickens as it sits.
  • For a smoother, more velvety broth, blend a portion of the soup right in the pot with an immersion blender before stirring it back in.

Nutrition

Serving: 1BowlCalories: 320kcalCarbohydrates: 34gProtein: 22gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 35mgSodium: 680mgPotassium: 650mgFiber: 9gSugar: 7gVitamin A: 15IUVitamin C: 20mgCalcium: 8mgIron: 20mg
Keyword lentil chickpea soup, moroccan harira soup, ramadan soup, tomato based soup, traditional harira recipe
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