Harira (Moroccan Lentil & Tomato Soup)
Harira is Morocco’s deliciously fragrant tomato and lentil soup which is most often served during Ramadan to break the fast. It is simple to prepare but requires a few hours of cooking time. It’s worth it!
  Serves:  8       Print   FavoriteLoading Add to My Favourites
Ingredients
  • 450 g (1lb) lamb or beef, cubed
  • 6 large tomatoes (about 1 kg/2 lb), peeled, seeded and pureed or 500 ml (16 fl oz) of pasata
  • 100 g (3½ oz) dry chickpeas, soaked overnight OR 250 g (8 oz) tin chickpeas
  • 100 g (3½ oz) dry lentils, washed
  • 2 celery stalks with leaves, finely chopped
  • 1 large onion, grated
  • 4 tbsp finely chopped coriander
  • 4 tbsp finely chopped parsley
  • 3 tbsp tomato paste
  • 3 tbsp rice OR broken vermicelli noodles
  • 1 tbsp butter
  • 1 tsp salt
  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1 tsp ground black pepper
  • 1 tsp cayenne pepper
  • 1 tsp turmeric
  • 3 tbsp vegetable oil
  • 2 eggs, beaten
Instructions
  1. Heat the oil in a pan and brown the meat for 5 minutes.
  2. Add the coriander, parsley, celery, onion, tomatoes, butter and spices. Add the chickpeas if starting with dried chickpeas. Add 2 litres (8 cups) of water or meat stock and stir well.
  3. Mix the tomato paste with 125 ml (½ cup) water. Add the lentils and tomato paste mixture into the pan. Bring to the boil and simmer uncovered for 2 hours. Skim off any foam that may form initially from the meat fat.
  4. Add in the rice or noodles, and the chickpeas if using tinned chickpeas. Simmer for a further 10 minutes.
  5. Slowly pour the beaten eggs into the simmering soup, stirring constantly.
  6. Continue simmering for 1 minute while stirring. Adjust the seasoning and serve.
Titli's Tips
Serve with a wedge of lemon that may be squeezed into the soup, bread and a green salad for a hearty meal.

Instead of using egg to thicken the soup you can whisk 4 tbsp of flour into 250 ml (1 cup) of water and add that slowly to the soup. Cook for 5 minutes after adding the flour to remove the flour taste.

When reheating harira, don’t bring it to a boil. Heat over a medium heat and stir frequently to avoid the lentils sticking to the bottom of the pan.

Nutrition Facts
Amount Per Serving       % Daily Value
Calories 316 15%
Calories from Fat 188
Total Fat 20.9g 32%
Saturated Fat 7.5g 37%
Unsaturated Fat 12.2g
   
Amount Per Serving       % Daily Value
Total Carbohydrate 18.5g 6%
Dietary Fibre 3.7g 14%
Sugars 4.3g
Protein 15.4g 30%
Cholesterol 85.2mgs 28%
Percent Daily Values based on a 2,000 calorie diet.