Introduction
Harira is a beloved Moroccan soup, particularly popular during Ramadan for breaking the fast. This hearty dish is made with a blend of lentils, tomatoes, chickpeas, and a variety of aromatic spices, creating a rich and comforting meal. Traditionally served with dates and bread, Harira is not only filling but also packed with nutrients. Each region in Morocco has its own variation, making it a versatile and cherished dish that reflects the country’s culinary heritage.
Ingredients
- 1 cup lentils (green or brown), rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 2 medium tomatoes, diced (or 1 can of diced tomatoes)
- 1/4 cup tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon turmeric
- 1/2 teaspoon black pepper
- Salt, to taste
- 6 cups vegetable or chicken broth
- 1/4 cup olive oil
- 1/4 cup fresh cilantro, chopped (for garnish)
- 1/4 cup fresh parsley, chopped (for garnish)
- Juice of 1 lemon (for serving)
- Lemon wedges
- Fresh bread or dates
Instructions
-
Sauté Aromatics:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until softened, about 5-7 minutes. Stir in the minced garlic and cook for an additional minute until fragrant.
-
Add Spices and Tomato:
- Add the ground cumin, coriander, cinnamon, turmeric, black pepper, and salt to the pot. Stir well to combine and cook for 1-2 minutes to toast the spices. Then, add the diced tomatoes and tomato paste, mixing thoroughly.
-
Combine Lentils and Broth:
- Add the rinsed lentils and broth to the pot. Bring the mixture to a boil, then reduce the heat to low. Simmer uncovered for about 30 minutes, or until the lentils are tender.
-
Add Chickpeas:
- Stir in the chickpeas and continue to simmer for an additional 10-15 minutes. If the soup becomes too thick, add more broth or water to reach your desired consistency.
-
Finish and Garnish:
- Once the soup is ready, adjust the seasoning with salt and more spices if needed. Stir in the chopped cilantro and parsley just before serving.
-
Serve:
- Ladle the Harira into bowls and serve hot with lemon wedges on the side. It pairs beautifully with fresh bread or dates.
Health Tips
- Harira is rich in protein and fiber, making it a nutritious choice for a filling meal. However, if you are watching your sodium intake, consider using low-sodium broth and adjusting the salt as needed.
Serving Suggestions
- Harira is best enjoyed fresh and hot. It’s a traditional dish to serve for breaking the fast during Ramadan, often accompanied by dates and bread.
Tips
- Flavor Enhancements: For extra depth of flavor, consider adding a piece of cinnamon stick during cooking and remove it before serving.
- Storage: Harira can be stored in the refrigerator for up to 3 days and often tastes even better the next day as the flavors meld. Reheat gently on the stovetop.
- Vegetarian Option: To make a vegetarian version, use vegetable broth and omit any meat-based ingredients.
