harira recipe

An authentic recipe for a hearty version of Moroccan harira, a zesty tomato, lentil and chickpea soup.Plan ahead to allow for overnight soaking of the chickpeas or to prep ingredients in advance. Cooking time is for a pressure cooker; double this time if simmering the soup in a conventional pot.

Moroccan Harira Recipe

lamb, beef

tbsp vegetable or olive oil

several soup bones (optional)

lbs soft, ripe tomatoes ((about 6 large))

dry chickpeas,

dry green or brown lentils

onion,

celery (with leaves), chopped

leaf

cilantro,

tbsp smen (optional)

salt

tbsp ginger

black pepper

tsp ground cinnamon (optional; see notes)

turmeric

tomato paste (combined

tbsp rice OR broken vermicelli

flour (combined

lemon wedges and cilantro (optional) (for garnish)

Soak the chickpeas overnight. The next day, drain and peel them. This is easily done by pressing chickpeas one-by-one between your forefinger and thumb or by rubbing all of the chickpeas vigorously in a kitchen towel. (The prepped chickpeas may be be frozen until needed.)

Pick through the lentils to remove any stones and debris; set aside until ready to use.&nbsp;

Stew the tomatoes then pass them through a food mill to make a puree; discard the skins and seeds. Or, cut the tomatoes into quarters and process them, with or without skin, in a food processor until smooth. (The pureed tomatoes may be frozen until needed.)

Grate the onion or process it to a thick pulp in a food processor. (The grated onion may be mixed with the pureed tomatoes and frozen until needed.)

Wash the celery and finely chop it. Set aside. Remove and discard large pieces of stem from the parsley and cilantro. Wash the parsley and cilantro and leave to drain thoroughly before chopping finely by hand or in a food processor. (The chopped herbs may be mixed together and frozen until needed.)

Ahead of Time - Prep Ingredients

In a 6-quart or larger pressure cooker or stock pot, brown the meat in the oil over medium heat. Add the soup bones, peeled chickpeas, pureed tomatoes, grated onion, spices, smen (if using) and 3 cups (710 ml) of water. Bring to a boil, cover and cook with medium pressure for 25 minutes (or simmer for 50 to 60 minutes).

Add the lentils, tomato paste mixture, chopped herbs and 8.5 cups (2 liters) water. Bring to a boil and cover. &nbsp;Continue to step 3 or step 4.

If planning to add rice, cook the soup with medium pressure for 30 minutes (or simmer for 60 minutes); add the rice, and continue cooking with pressure for another 15 minutes (or 30 minutes by simmering).&nbsp;

OR if planning to add broken vermicelli, cook the soup with pressure for 45 minutes (or simmer for 90 minutes) before stirring in the broken vermicelli. Continue simmering for a few minutes until the vermicelli is tender.

Taste and adjust seasoning. Thicken the soup to a silky, cream-like consistency by gradually adding the tedouira (flour and water mixture), stirring constantly to ensure that it's well blended. Use only as much as is needed to make the soup as thick as you like.&nbsp;

Simmer the soup for another 5 to 10 minutes, stirring occasionally and skimming off any foam that forms on the surface.&nbsp;

Remove from the heat and serve.&nbsp;

Make the Soup

Moroccan Lentil and Chickpea Soup (aka Harira) is hearty, full of protein and loaded with nutrients.  Warming fragrant spices make this healthy one-pot meal deeply flavorful!  Vegan and Gluten-Free adaptable.

Moroccan Lentil and Chickpea Soup (Harira)

olive oil

onion, diced

garlic, chopped

ginger

teaspoons cumin

smoked paprika

cayenne

broth, vegetable or chicken or water

tomatoes

cinnamon (or 1/4 teaspoon ground cinnamon)

saffron (optional)

sea salt

red lentils

brown or green lentils

chickpeas (garbanzo beans)

honey (if needed)

pasta,

parsley

Saute onions for 5 minutes in olive oil, over medium heat.

Add celery, garlic, ginger, pepper, turmeric, cumin, smoked paprika and cayenne.  Stir for another minute.  Sautéing the spices allows them to bloom and deepen in flavor.

Add broth, tomatoes, cinnamon sticks, saffron, salt, red lentils, brown lentils, half of the cilantro and half of the parsley.  Bring to a simmer, cover with a vented lid, for 30 minutes.

Add Chickpeas and pasta cook 5-10 minutes more.  (see notes)

This is a keeper, even my carnivorous grandsons liked it!

Thank you so much for this recipe!  It is by far the best lentil soup I have had.....and I have made multiple recipes, but will search no more!  It made a generous amount and could have been easily halved but I chose not to.  I made it as written with the exception of saffron and parsley which I did not have in the house. I did make my own veggie stock.  I also cooked the pasta separately and we added some to our portions for dinner as we served it.  Can't wait for lunch tomorrow for more!

Thanks for the reply, Went for it in the Instant Pot for 7 minutes high pressure and it came out perfect. No more store bought harira soup for me. 5 stars definitely.

Best soup I’ve ever made!!  Continued to be wowed by these recipes!

One of my favorite recipes thus far! The flavors are so rich, hearty, and complex. Simple recipe that feels very healthy to eat. I used rice noodles and will probably use less noodles the next time.

Oh Mmy this soup is delicious!! I found myself craving for more after the first bowl. 
I love the notes   It helps when you have to watch certain spices or ingredients. 
Thank you :o)

Loved it, I did not use pasta, I poured it over white rice.

What a great recipe!  Loved the warm, comforting spices and texture from the lentils.  Although I didn't have any garlic, cilantro or parsley on hand when I decided to make this recipe, the soup was delicious!  In place of the missing herbs, I added some chopped fresh mint.  I served the soup with lemon, as suggested, which added a nice briteness.  I will definitely make this again!  Thank you for this wonderful recipe!

I've made it twice now. Beautiful flavours and a great meal for vegetarians. This is my new favourite soup recipe. Thanks feasting at home!

https://content.jwplatform.com/videos/DEX0m3qr.mp4

Moroccan Lentil and Chickpea Soup (aka Harira) is hearty, full of protein and loaded with nutrients. Warming fragrant spices make this healthy one-pot meal deeply flavorful! Video<br />


Moroccan Lentil & Chickpea Stew (Harira Soup) 

Harira is a thick and wholesome Moroccan soup, that is enjoyed all year round. Easy to make, this flavorful one-pot soup can be made in plenty and is a crowd pleaser.

chicken leg quarters (or lamb shoulder

onion (finely diced, about 2 cups)

celery

garlic

ginger ((dried ginger powder))

cumin

cayenne pepper (or chili powder)

salt (more as needed)

water (or stock, more as needed)

green lentils (or brown lentils, rinsed)

⅓ cup chopped cilantro (parsley

chickpeas

vermicelli

flour (durum whole wheat

lemon juice

saffron (ground and dissolved in 2 tablespoons hot water)

ghee

Lemon wedges

Brown Chicken

Heat olive oil in a large cooking pot over medium-high. Pat dry chicken pieces, transfer to pot in a single layer and brown on both sides at high heat.

Cook

Add diced onion and cook until softened and translucent, stirring occasionally, about 10 minutes. Stir in celery, garlic, ginger, black pepper, turmeric, cumin, cayenne, cinnamon and cook for 2 minutes.

Simmer

Then add salt, crushed tomatoes, water, lentils, half the herbs and bring it to a boil. Lower the heat and simmer until lentils are cooked soft, about 30 minutes.

Adjust

De-bone the chicken and discard the bones. Shred the chicken and add it back to the soup. Add more liquid as needed to keep the soup consistency thick but pourable. Taste and adjust seasonings.

Chickpeas and Pasta

Next add canned chickpeas and pasta to the soup. And cook until pasta is al dente, about 5 to 10 minutes. (see notes)

Thicken

In a small bowl, take the flour and add water, little by little, to make a thin paste. Add this flour paste gradually to the simmering soup, while stirring continuously. The consistency of the soup should be thick and velvety.

Serve

Stir in lemon juice as per taste. Top the soup with saffron water, remaining herbs and ghee. Serve it hot with lemon wedges on the side.

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