Harira
Harira is a hearty and fragrant Moroccan soup, traditionally enjoyed to break the fast during Ramadan. This vegetarian version combines tomatoes, lentils, and chickpeas with a warm spice blend for a deeply satisfying meal.
An original recipe by Forkin
- Total time
- 1 hr 20 min
- Serves
- 6
- Difficulty
- Medium
- Per serving
- 310 kcal
Allergen information: may contain celery and gluten. Always check ingredient packaging if you have an allergy.
Mise en place
Ingredients
Converted for display; the recipe amounts stay equivalent.
soup
- 2 tbspolive oil
- 1 pcsyellow onion, finely chopped
- 2 pcscelery, finely chopped
- 3 clovegarlic, minced
- 1 tspground ginger
- 1 tspturmeric powder
- 1 tspground cinnamon
- 1 tspground cumin
- 800 gcrushed tomatoes
- 1,500 mlvegetable broth
- 200 gbrown lentils, rinsed
- 0.5 cupcilantro, chopped
- 0.5 cupparsley, chopped
- 240 gcanned chickpeas, rinsed and drained
- 1 tspsalt
- 0.5 tspblack pepper, freshly ground
tadwira
- 0.25 cupall-purpose flour
- 0.5 cupwater
- 1 tbsptomato paste
garnish
- 1 pcslemon, cut into wedges
- 0.25 cupcilantro, freshly chopped
serving
- 6 pcsdate, pitted(optional)
Equipment
large pot · cutting board · knife · whisk · small bowl
The method
Step by step
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat.
About 2 min
- 2
Add the chopped yellow onion and celery, and sauté until softened, about 5-7 minutes.
About 7 min
Cook’s note: Cooking the vegetables until soft builds a sweet, aromatic base for the soup.
- 3
Stir in the minced garlic, ground ginger, turmeric, cinnamon, and cumin. Cook for one minute until fragrant.
About 1 min
Cook’s note: Toasting the spices briefly helps to release their essential oils and deepen their flavor.
- 4
Pour in the crushed tomatoes and vegetable broth. Add the rinsed brown lentils, and the chopped cilantro and parsley intended for the soup.
About 2 min
- 5
Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for 30 minutes.
About 30 min
Cook’s note: Simmering with the lid on prevents too much liquid from evaporating while the lentils cook.
- 6
Stir in the rinsed chickpeas and continue to simmer, uncovered, for another 15 minutes or until the lentils are completely tender.
About 15 min
- 7
While the soup simmers, prepare the tadwira. In a small bowl, whisk together the all-purpose flour, water, and tomato paste until a smooth, lump-free paste forms.
About 2 min
Cook’s note: For a gluten-free version, you can use cornstarch or a gluten-free flour blend for the tadwira.
- 8
Slowly pour the tadwira into the simmering soup while whisking constantly to prevent any lumps from forming.
About 1 min
Cook’s note: Adding the thickener slowly is key to achieving a smooth, velvety texture.
- 9
Continue to simmer the soup for 5-10 more minutes, stirring occasionally, until it has noticeably thickened.
About 10 min
- 10
Season the soup with salt and freshly ground black pepper to your taste.
- 11
Ladle the hot soup into bowls. Garnish with fresh cilantro and serve with lemon wedges on the side for squeezing. Dates are a traditional accompaniment.
Cook’s note: A squeeze of fresh lemon juice at the end brightens up all the flavors of the soup.
Per serving
Nutrition
- Calories
- 310.4kcal
- Protein
- 14.4g
- Carbs
- 52.7g
- Fat
- 6.3g
- Fibre
- 9.7g
- Sugar
- 14.1g
Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.
Keep it good
Store leftover soup in an airtight container in the refrigerator.
Reheat gently on the stovetop or in the microwave, adding a splash of water if it has become too thick.
More recipes
All recipesmain course
Paleo Salmon Cakes
These simple salmon cakes are packed with flavor and healthy fats, perfect for a quick and satisfying meal. Made with canned salmon and fresh herbs, they come together easily and are naturally gluten and dairy-free.
25 min 296 kcalmain course
Egyptian Kofta with Tahini Sauce
These flavorful Egyptian-style kofta are made with spiced ground beef and lamb, then grilled or pan-fried until tender. Served with a creamy tahini sauce, they make a satisfying main course.
40 min 607 kcalmain course
Paella Valenciana
This traditional Paella Valenciana features tender chicken and rabbit cooked with rice, saffron, and fresh vegetables. It's a flavorful and aromatic dish, perfect for sharing with family and friends. The distinct socarrat, a crispy bottom layer of rice, is highly prized.
1 hr 15 minappetizer
Leverpostej (Danish Liver Pâté)
This traditional Danish liver pâté is a rich and savory spread, perfect for an appetizer or a hearty open-faced sandwich. It's often served warm with crispy bacon, pickled cucumbers, and rye bread. The recipe yields a smooth and flavorful pâté.
1 hr 35 min 428 kcalmain course
Spanakopita
A classic Greek savory pie, spanakopita features a delicious filling of spinach and feta cheese, seasoned with herbs, all encased in crispy, flaky phyllo dough. It's a comforting and satisfying vegetarian main course that's perfect for sharing.
1 hr 25 min 682 kcalmain course
Stir-fried Beef with Broccoli
This quick and flavorful stir-fry features tender slices of beef and crisp-tender broccoli florets in a savory sauce. It's a classic weeknight meal that's both satisfying and easy to prepare.
30 min 450 kcalmain course
Cozido à Portuguesa
Experience the soul-warming embrace of Cozido à Portuguesa, a traditional Portuguese stew brimming with an array of tender meats and garden vegetables. This hearty dish, perfect for chilly days, features succulent beef, pork, and various sausages simmered to perfection in a rich, flavorful broth. Each spoonful offers a comforting taste of Portuguese culinary heritage.
3 hr 1,175 kcal