Harira is Morocco's most famous soup — a hearty, warming blend of lentils, chickpeas, tender lamb, and tomatoes, perfumed with celery, cilantro, and warm spices. Traditionally served to break the fast during Ramadan, this nourishing soup is satisfying enough to be a meal on its own.
1 Ingredients
2 Instructions
Sauté aromatics
Heat olive oil in a large pot over medium heat. Add onion and celery, cook for 5 minutes until softened. Add garlic, ginger, cinnamon, turmeric, pepper, and half the cilantro and parsley. Stir for 1 minute until fragrant.
Brown the lamb
Add the lamb cubes and brown on all sides, about 5 minutes.
Add liquids and legumes
Pour in the crushed tomatoes and 8 cups of water. Add the soaked chickpeas and lentils. Bring to a boil, then reduce heat and simmer for 40 minutes until chickpeas and lentils are tender.
Thicken the soup
Mix the flour with 1/4 cup water to make a smooth paste. Slowly stir it into the soup to thicken. Cook for another 5 minutes, stirring occasionally.
Finish and serve
Stir in lemon juice and remaining herbs. Adjust seasoning with salt. Serve hot with dates and Moroccan bread.
Pro Tips
- If using canned chickpeas, add them in the last 15 minutes of cooking to prevent them from turning mushy.
- For a vegetarian version, simply omit the lamb and use vegetable broth.
- The flour slurry is optional — it gives harira its characteristic velvety texture.
Nutrition Information
| Calories | 310 kcal |
| Protein | 22g |
| Fat | 10g |
| Saturated Fat | g |
| Carbohydrates | 34g |
| Fiber | 8g |
| Sugar | g |
| Sodium | 450mg |
* Nutritional values are approximate and based on per-serving calculations.
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Stephanie Grine
Recipe Developer & Food Enthusiast
I am a passionate home cook who believes that great food brings people together. Every recipe on TodayFoodsMenu is developed, tested, and photographed in my home kitchen — not a professional test...
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