Harira: Traditional Moroccan Lentil and Chickpea Soup Recipe
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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
Instructions
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.
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.
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.
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.
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.
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.
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.
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.
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.
Remove the soup from heat and ladle into bowls. Garnish with lemon wedges and fresh cilantro if desired for added brightness and flavor.
