Moroccan Harira
The Quirky Foodster Team
Ingredients
- Lamb or beef, cut into small pieces — 300 g (10.5 oz)
- Onion, chopped — 1
- Tomatoes, chopped or grated — 2
- Tomato paste — 2 tbsp
- Dried lentils — 1/2 cup (100 g / 3.5 oz)
- Chickpeas, soaked overnight — 1/2 cup (100 g / 3.5 oz)
- Plain flour — 2 tbsp
- Ground ginger — 1 tsp
- Turmeric — 1 tsp
- Cinnamon — 1/2 tsp
- Chopped coriander and parsley — 2 tbsp
- Oil — 3 tbsp
- Water — 6 cups (1.4 litres / 48 fl oz)
- Salt and pepper — to taste
- Lemon wedges, to serve
Method
- Heat the oil in a large pot and brown the meat with the onion, ginger, turmeric and cinnamon.
- Add the tomatoes, tomato paste and water, and bring to a boil.
- Add the soaked chickpeas and simmer for 45 minutes.
- Add the lentils and continue simmering for a further 20–25 minutes until everything is tender.
- Whisk the flour with a little cold water to form a smooth slurry, then gradually whisk it into the soup to thicken.
- Simmer for a further 10 minutes, stirring occasionally.
- Stir in the chopped herbs and season with salt and pepper.
- Serve hot with lemon wedges.
Introduction: A rich, tomato-based soup thickened with flour and lentils, traditionally the first dish eaten to break the fast during Ramadan.
Cultural Background: Harira is deeply woven into Moroccan Ramadan tradition, its hearty combination of lentils, chickpeas, meat and warming spices providing sustenance after a full day of fasting, though it is enjoyed year-round as a comforting soup.
Tips: Whisk the flour slurry in gradually and continuously to avoid lumps forming in the soup. Simmer the chickpeas and lentils until fully tender before thickening, as they won’t soften much further afterward.
Variations: Add vermicelli noodles in the last few minutes of cooking for extra heartiness. Some regional versions include a few dates on the side for a traditional Ramadan pairing.
Storage: Refrigerate in an airtight container for up to 3 days.
Reheating: Reheat gently on the stovetop over low heat, stirring occasionally, adding a splash of water if it has thickened too much.
Nutrition: Per serving (approx.): 320 kcal, 20 g protein, 10 g fat, 38 g carbohydrate.
FAQs:
Q: Is harira only eaten during Ramadan?
A: It’s most strongly associated with Ramadan, but it’s also
Q: Can harira be made vegetarian?
A: Yes, omit the meat and use vegetable stock for a still-hearty
- Lamb or beef, cut into small pieces — 300 g (10.5 oz)
- Onion, chopped — 1
- Tomatoes, chopped or grated — 2
- Tomato paste — 2 tbsp
- Dried lentils — 1/2 cup (100 g / 3.5 oz)
- Chickpeas, soaked overnight — 1/2 cup (100 g / 3.5 oz)
- Plain flour — 2 tbsp
- Ground ginger — 1 tsp
- Turmeric — 1 tsp
- Cinnamon — 1/2 tsp
- Chopped coriander and parsley — 2 tbsp
- Oil — 3 tbsp
- Water — 6 cups (1.4 litres / 48 fl oz)
- Salt and pepper — to taste
- Lemon wedges, to serve
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