Harira is a traditional Moroccan soup that embodies the rich flavors and spices of North African cuisine. Typically served during Ramadan to break the fast, this hearty soup is packed with nutritious ingredients, making it both comforting and nourishing.

Harira features a delightful blend of tomatoes, lentils, chickpeas, and a medley of spices, resulting in a dish that is not only delicious but also vibrant in color and texture. The origins of Harira can be traced back to the 8th century, and over the years, it has become a symbol of hospitality and celebration in Moroccan culture.

This recipe will guide you through the process of making an authentic Harira that captures its essence, perfect for sharing with family and friends.

Ingredients

For the Soup:

• 3 tablespoons olive oil
• 1 large onion (finely chopped)
• 2 cloves garlic (minced)
• 1 teaspoon ground ginger
• 1 teaspoon ground cinnamon
• 1 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and black pepper (to taste)
• 1 cup green lentils (rinsed and drained)
• 1 can (15 oz) chickpeas (drained and rinsed)
• 4 large tomatoes (blanched, peeled, and chopped, or one 14 oz can of crushed tomatoes)
• 6 cups vegetable or chicken broth
• 1/4 cup fresh parsley (chopped)
• 1/4 cup fresh cilantro (chopped)
• Juice of 1 lemon
• 1/2 cup vermicelli or angel hair pasta (optional)

For Garnish:

• Additional chopped parsley and cilantro
• Lemon wedges

How to Make

Sauté the Aromatics:

In a large pot, heat the olive oil over medium heat. Add the finely chopped onion and sauté for about 5-7 minutes, until it becomes translucent and soft. Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

Add Spices:

Incorporate the ground ginger, cinnamon, turmeric, cumin, paprika, salt, and black pepper into the pot. Stir the mixture for about 1 minute, allowing the spices to bloom and release their aromatic qualities.

Add Lentils and Chickpeas:

Add the rinsed green lentils and the drained chickpeas to the pot. Mix well to coat the legumes with the spice mixture.

Incorporate Tomatoes and Broth:

Add the chopped tomatoes (or crushed tomatoes) and the broth to the pot. Stir well to combine all the ingredients. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 30 minutes, or until the lentils are tender.

Add Fresh Herbs and Pasta:

Once the lentils are cooked, stir in the chopped parsley and cilantro, along with the lemon juice. If you’re using vermicelli or angel hair pasta, add it to the soup at this stage and cook for an additional 5-7 minutes until the pasta is tender.

Adjust Consistency and Seasoning:

Check the consistency of the soup; if you prefer it thinner, add more broth or water. Taste and adjust the seasoning with more salt, pepper, or lemon juice as desired.

Serve:

Ladle the Harira into bowls and garnish with additional chopped parsley and cilantro. Serve with lemon wedges on the side for an extra burst of freshness.

Chef’s Note

Tomato Options: If using fresh tomatoes, blanch them in boiling water for 30 seconds, then transfer to an ice bath to easily peel the skins. For convenience, canned tomatoes work perfectly in this recipe.

Protein Variations: While this recipe is vegetarian, you can add meat for a heartier version. Diced lamb or beef can be sautéed with the onions before adding the spices, or you can use leftover roasted chicken.

Customizable Ingredients: Harira can be adapted to suit your taste. Feel free to include other vegetables like carrots, zucchini, or bell peppers for added flavor and nutrition. The soup can also be made spicier by adding a pinch of cayenne pepper or fresh chili peppers.

Storage and Reheating: Harira can be stored in the refrigerator for up to 4 days. The flavors will deepen over time, making it even more delicious. Reheat gently on the stovetop, adding water or broth as needed to adjust the consistency.

Nutritional Information (per serving, approx. 1 cup)

• Calories: 220
• Protein: 9g
• Fat: 6g
• Carbohydrates: 35g
• Fiber: 10g
• Sodium: 600mg (varies based on broth)
• Calcium: 60mg
• Iron: 3mg

Harira is not only a delicious meal but also a nutrient-dense option. The combination of lentils and chickpeas provides a good source of plant-based protein and fiber, aiding in digestion and keeping you feeling full. The fresh herbs contribute vitamins and antioxidants, while the tomatoes offer a boost of vitamin C and lycopene, which are beneficial for overall health.

Conclusion

Harira is a heartwarming soup that reflects the rich culinary heritage of Morocco. Its blend of spices, legumes, and fresh herbs creates a symphony of flavors and textures that warms the soul. Whether served during special occasions or enjoyed on a regular day, this soup is sure to impress and satisfy.

Try this recipe to bring a taste of Moroccan culture to your kitchen and share it with loved ones. Each bowl of Harira not only nourishes the body but also tells a story of tradition, hospitality, and the joys of sharing a meal together. Enjoy this delicious and wholesome dish that captures the essence of Moroccan warmth and hospitality!

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