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5.0 from 9 votes

Harira (Moroccan lentil and chickpea soup)

This wonderfully comforting soup/stew is perfect to warm you up on a cold day, as well as being traditional for Iftar during Ramadan.

Prep Time
15 mins
Cook Time
2 hrs 15 mins
soaking time (overnight)
12 hrs
Total Time
2 hrs 35 mins
Servings: 4 approx
Calories: 320 kcal
Course: Main Course , Appetizer
Cuisine: Moroccan

Ingredients

  • ½ cup dried chickpeas
  • 1 tem celery
  • ½ onion
  • 2 tablespoon cilantro coriander (chopped volume)
  • 2 tablespoon parsley (chopped volume)
  • 1 tablespoon olive oil or a little more, if needed
  • 4 oz lamb stew meat or you can use beef (or omit - see notes)
  • 1 teaspoon salt (or more/less to taste)
  • ½ teaspoon pepper
  • 1 teaspoon dried ginger (or less if you prefer less of a spice)
  • ½ teaspoon cinnamon
  • ¼ teaspoon Turmeric
  • 1 cup tomato passata or use finely chopped tomatoes
  • 4 ¼ cups water divided
  • ½ tablespoon butter or smen (optional)
  • ⅓ cup green lentils
  • 1 tablespoon tomato paste (UK: tomato puree)
  • 2 tablespoon flour
  • 3 tablespoon vermicelli or eg broken angel hair/other small pasta
  • a little lemon juice and cilantro, to serve

Instructions

The night before
    Cup of Yum
  1. Place the dried chickpeas in a bowl with plenty of water and leave to soak overnight. Be aware, they will expand quite a lot so make sure the bowl has plenty space and water.
The day of cooking
  1. Finely chop the celery and grate the onion. Finely chop the cilantro and parsley. Cut the lamb into a medium dice. If you prefer, and have time, peel off the outer layer from the chickpeas
  2. Warm the oil in a Dutch oven or other heavy-bottomed pot with a lid and start by browning the meat all over. Once the meat has a good sear, add the celery and onion and cook a minute or two to soften.
  3. Then, add the spices (salt, pepper, ginger, cinnamon and turmeric) and stir to mix through. Add the chickpeas, tomato passata, cilantro, parsley and 2 cups (480ml) of water (as well as butter/smen if using) and stir well. Cover and bring the mixture to a boil. Reduce the heat so that it boils but not too heavily and let the mixture cook for around 1 hour until the chickpeas are starting to soften.
  4. Meanwhile, soak the lentils in water. Add the tomato paste to a further 2 cups (480ml) of water and mix to dissolve.
  5. Once the chickpeas have been cooking about an hour, add the lentils and water with tomato paste. Bring back to a simmer and again cover and let cook for around 50 minutes to an hour. By this time, the chickpeas and lentils should both be cooked.
  6. Shortly before the soup has finished this last cook, mix the flour and remaining ¼ cup (4 tbsp/60ml) of water in a small bowl to form a smooth paste.
  7. Add the vermicelli to the pot then gradually add a little of the flour paste and stir through. You will feel the soup starting to get thicker. Continue adding a little then stirring through until you get the consistency you want - you will probably need all or close to all. Then, cover and let cook a further 10 minutes until the pasta has cooked through. Serve with a squeeze of lemon juice to give a little extra added freshness and/or some additional chopped cilantro on top (optional).

Notes

  • You don't need to use meat in this recipe, but it does help to add flavor. If you choose to omit and make vegetarian/vegan then use vegetable stock instead of some or all of the water to add some additional flavor. Then, reduce the salt since the stock is likely seasoned (quite a lot for store bought, if homemade then judge based on how you have made it).

Nutrition Information

Calories 320kcal (16%) Carbohydrates 45g (15%) Protein 17g (34%) Fat 9g (14%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Trans Fat 0.1g Cholesterol 22mg (7%) Sodium 712mg (30%) Potassium 823mg (24%) Fiber 11g (44%) Sugar 7g (14%) Vitamin A 641IU (13%) Vitamin C 13mg (14%) Calcium 72mg (7%) Iron 5mg (28%)

Nutrition Facts

Serving: 4approx

Amount Per Serving

Calories 320

% Daily Value*

Calories 320kcal 16%
Carbohydrates 45g 15%
Protein 17g 34%
Fat 9g 14%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Trans Fat 0.1g 5%
Cholesterol 22mg 7%
Sodium 712mg 30%
Potassium 823mg 18%
Fiber 11g 44%
Sugar 7g 14%
Vitamin A 641IU 13%
Vitamin C 13mg 14%
Calcium 72mg 7%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.

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