Harira Soup with Lentils and Chickpeas
MoroccanLunch

Recipe Story

origins & traditions

Harira is a beloved soup that graces tables throughout Morocco, particularly cherished during the holy month of Ramadan but enjoyed year-round as a satisfying meal. This version combines protein-rich lentils and chickpeas with tender chunks of meat, fresh tomatoes, and a vibrant blend of cilantro and parsley. The soup is delicately spiced with ginger, turmeric, cinnamon, and black pepper, creating layers of warmth without overwhelming heat. A traditional technique involves stirring in a flour-based mixture called tedouira near the end of cooking, which gives the soup its characteristic silky texture and body. The result is a complete meal in a bowl that nourishes both body and spirit, with each spoonful delivering a complex harmony of flavors that has been perfected over generations.

Instructions

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  1. Rinse the lentils and drain the chickpeas. Dice the onions finely and mince the garlic. Chop the fresh cilantro and parsley, keeping stems and leaves separate. Dice the tomatoes into small pieces.

  2. In a large stockpot, heat olive oil over medium heat. Add the diced onions and cook until softened, about 5 minutes. Add the minced garlic, grated ginger, ground turmeric, ground cinnamon, and black pepper. Stir for 1-2 minutes until fragrant.

  3. Add the beef chunks to the pot and brown on all sides, about 5 minutes. Pour in 8 cups of water and add the herb stems (reserve the leaves). Bring to a boil, then reduce heat and simmer for 30 minutes.

  4. Add the lentils, chickpeas, diced tomatoes, and tomato paste to the pot. Season with salt. Stir well and continue simmering for 30 minutes, stirring occasionally.

  5. In a small bowl, whisk together the flour with 1 cup of cold water until smooth with no lumps. This is the tedouira mixture.

  6. Slowly pour the flour mixture into the soup while stirring constantly to prevent clumping. Add the chopped herb leaves (cilantro and parsley). Simmer for an additional 10-15 minutes until the soup has thickened to a creamy consistency.

  7. Taste and adjust seasoning with additional salt and pepper if needed. The soup should be thick enough to coat the back of a spoon. Serve hot with lemon wedges on the side for squeezing.

Harira Soup with Lentils and Chickpeas

4.0 (21)

A hearty, nourishing traditional soup made with lentils, chickpeas, fresh herbs, and aromatic spices. This warming bowl is perfect for any time of day and embodies the soul of North African home cooking.

medium
1h 35m
6 servings

Ingredients

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Main Ingredients

  • 1 cups lentils, rinsed and drained
  • 1 1/2 cups chickpeas, cooked or canned, drained
  • 300 grams beef-steak, cut into small cubes
  • 3 pieces tomatoes, diced
  • 2 tablespoons tomato-paste

Aromatics

  • 2 pieces onions, finely diced
  • 4 cloves garlic, minced

Herbs

  • 4 tablespoons cilantro, chopped, stems and leaves separated
  • 4 tablespoons parsley, chopped, stems and leaves separated

Spices

  • 2 teaspoons ginger, freshly grated
  • 1 teaspoons turmeric
  • 1 teaspoons cinnamon
  • 1/2 teaspoons black-pepper
  • 2 teaspoons salt

Cooking Base

  • 3 tablespoons olive-oil

Thickening

  • 1/4 cups flour, mixed with water for tedouira

Garnish

  • 2 pieces lemon, cut into wedges

Chef Tips

expert advice
For a vegetarian version, simply omit the meat and use vegetable broth instead of water for added flavor.
You can substitute canned chickpeas for dried if you are short on time.
The tedouira (flour mixture) is essential for authentic texture, but it must be added slowly while stirring to avoid lumps.
If the soup becomes too thick upon standing, thin it with a bit of water or broth when reheating.
Fresh herbs are crucial to this dish; dried herbs will not provide the same bright, fresh flavor profile.
Some cooks like to add a handful of fine noodles or rice during the last 15 minutes of cooking for extra heartiness.
For a richer flavor, you can add a tablespoon of butter just before serving.