Harira Soup

5 from 3 votes

Harira Soup is a classic Moroccan soup made with beef, lentils, chickpeas, and fresh tomatoes. It's flavored with Moroccan spices and fresh herbs. The soup is hearty, healthy, and gets even better the next day!

Prep Time20

Cook Time1

Total Time1 20

Course: Soup

Cuisine: Moroccan

Servings: servings

Calories: 345kcal

Author: Natalie

Ingredients

3 tablespoons extra virgin olive oil
1 large onion finely chopped
8 ounces beef cut into small ¼ inch cubes
3/4 teaspoon ground ginger
1/2 teaspoon ground turmeric
1 cinnamon stick
salt to taste
¾ teaspoon pepper
8 cups water divided
1 stalk celery chopped, leaves included
¾ cup dried brown lentils washed and drained
¾ cup canned chickpeas drained, see notes below for using dried chickpeas
2 pounds tomatoes 6 vine or roma tomatoes, or 28 oz/800 g canned crushed tomatoes
1 tablespoon tomato paste
3 tablespoons finely chopped parsley plus more for serving
3 tablespoons finely chopped cilantro plus more for serving
⅓ cup vermicelli pasta
½ cup all-purpose flour
fresh lemon juice optional, for serving

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Instructions

Start by dicing the onions and celery and finely chopping the parsley and cilantro. Cut the meat into small ¼ inch cubes. Set aside.
Add the oil to a large soup pot over medium heat. Add the meat and onions. Cook, stirring, until the onions are translucent and the meat is lightly browned, about 5 minutes.
Add the celery, the washed and drained lentils, ginger, turmeric, salt, pepper, 2 tablespoons each parsley and cilantro, 7 cups of water and the cinnamon stick.
Raise the heat to medium high. Bring to a boil then reduce heat to low. Cover and let simmer for about 45 minutes or until the lentils and vegetables are fully cooked and the very tender (check occasionally).
While the soup is cooking, prepare the tomatoes using canned or fresh tomatoes.
Canned tomatoes (easier option): Use a 28 oz can of crushed tomatoes.
Fresh tomatoes: Core the tomatoes and cut in half horizontally. Use a spoon or your fingers to scoop out the seeds. Discard seeds. Place the tomatoes in a blender. Blend til smooth.
Once all the legumes are cooked through, pour the pureed canned or fresh tomatoes into the soup.
Stir in the tomato paste, an additional 1 tablespoon each finely chopped parsley and cilantro, and a pinch of salt. Allow soup to continue cooking for 5-10 minutes to allow the tomatoes to warm though.
Whisk together the flour and 1 cup of water in a large mixing bowl. Pour the flour mixture into the soup. Stir continuously for 2-3 minutes to avoid lumps until flour is incorporated. Stir in the pasta and chickpeas and cook an additional 10 minutes.
Taste the soup and adjust seasonings as needed. Remove the cinnamon stick. Serve with a little squeeze of fresh lemon juice, if you like. Enjoy!

Notes

Meat: Swap in lamb or chicken in place of beef. Harira is traditionally made with meat, but you can leave it out for a vegan/vegetarian version.

Salt: Make sure your soup is well seasoned. Taste and add salt once cooked if needed.

Fresh Tomatoes: Use very ripe, soft tomatoes for best flavor. Roma or vine-ripened tomatoes work well.

Canned tomatoes: If fresh tomatoes aren't available, you can substitute 28 oz (800 grams) canned crushed tomatoes. You could also use canned whole tomatoes and puree them in a blender. Make sure to buy plain canned tomatoes, not the kind with Italian seasoning.

Peel tomatoes (optional but more traditional): For best texture, peel your tomatoes if using fresh tomatoes. Cut an "x" on the bottom of each tomato. Place each tomato one at a time in boiling water for about 20 seconds then quickly remove the tomato using a spider strainer. Transfer the tomato to a bowl of cold water to stop the cooking then set the tomato in a bowl or on your cutting board. Repeat with the rest of the tomatoes. When tomatoes are cool enough to touch, peel off and discard the skins.

Chickpeas: Moroccans typically use dried chickpeas, but I usually use canned chickpeas. Canned chickpeas reduce cooking time and are more convenient. If you prefer using dried chickpeas, make sure to soak them overnight. Drain them and add them to the soup when you add the 7 cups of water. Dried chickpeas will take longer to cook through.

Lentils: Make sure to wash and drain lentils. Brown lentils are traditionally used in harira, but you can swap in green or red lentils. Brown or green lentils should be added at the beginning. Red lentils cook faster and break down more, so add those later with the tomatoes.

Vermicelli: Use vermicelli or rice. My friend in Morocco used to break up angel hair pasta or spaghetti into 1 inch pieces as a substitute!

Gluten-free: The flour thickens the soup, but you can leave it out for a thinner, naturally gluten-free version.

Serving: Harira is traditionally enjoyed with dates during Ramadan. You can also serve it with a squeeze of lemon juice and some crusty bread.

Storage: Let the soup cool completely, then store it in an airtight container in the refrigerator for up to 4 days. The soup will thicken as it sits, so add a little water and add salt if needed when reheating. Warm over medium heat, stirring occasionally.

Nutrition