Moroccan Harira Soup
Dive into the rich and aromatic world of Moroccan cuisine with this hearty Harira soup recipe, a beloved comfort dish often enjoyed during Ramadan or cool evenings. Packed with warming spices like cinnamon, ginger, and turmeric, this soup combines tender red lentils, protein-rich chickpeas, and delicate vermicelli noodles in a flavorful tomato-based broth. Optional additions of diced beef or lamb add depth, while fresh herbs like cilantro and parsley lend vibrant freshness. Thickened with a touch of flour for a satisfying consistency, this dish is finished with a squeeze of bright lemon juice and optional sweet dates for serving. Perfect for six servings, Moroccan Harira Soup is a one-pot marvel showcasing the irresistible fusion of earthy spices and nutritious ingredients.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large onion, finely chopped
- 2 stalks celery stalks, chopped
- 0.5 bunch fresh cilantro, chopped
- 0.5 bunch fresh parsley, chopped
- 6 medium tomatoes, peeled and chopped
- 2 tablespoons tomato paste
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1 teaspoon ground turmeric
- 1 teaspoon ground paprika
- 1 teaspoon ground cumin
- 0.5 teaspoon ground black pepper
- 1.5 teaspoons salt
- 1 cup red lentils, rinsed
- 1 cup cooked or canned chickpeas, drained
- 200 grams beef or lamb (optional, diced into small cubes)
- 6 cups water or vegetable stock
- 0.5 cup vermicelli noodles, broken into small pieces
- 2 tablespoons all-purpose flour
- 1 tablespoon lemon juice, to serve
- 5 pieces dates (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onions and celery, cooking until softened, about 5-7 minutes.
Stir in the cilantro and parsley, reserving a small amount of each for garnish.
Add the diced meat (if using) and brown for about 5 minutes, stirring occasionally.
Stir in the chopped tomatoes, tomato paste, cinnamon, ginger, turmeric, paprika, cumin, black pepper, and salt. Cook for 2-3 minutes until the spices become fragrant.
Pour in the water or vegetable stock and bring to a boil.
Add the lentils and chickpeas. Reduce the heat to low, cover the pot, and simmer for 30 minutes.
In a small bowl, whisk the flour with 1/4 cup of water until smooth. Gradually add this mixture to the soup while stirring to thicken the broth.
Introduce the broken vermicelli noodles to the soup and simmer for another 10 minutes, or until the noodles are cooked.
Taste and adjust the seasoning if needed.
Serve hot, garnished with the reserved cilantro and parsley, a squeeze of fresh lemon juice, and optional dates on the side.
Nutrition Facts
Calories |
479 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 20% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 1452 mg | 63% | |
| Total Carbohydrate | 65.7 g | 24% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 13.8 g | ||
| Protein | 22.1 g | 44% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 1174 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
