Harira

Nutrition · per serving

Steps

1. 1

   Prepare the vegetables and herbs: finely dice the onion and celery, grate the ginger, chop the coriander and parsley, and rinse the red lentils under cold water until the water runs mostly clear. This keeps the soup clean-tasting and helps the lentils cook evenly.

   120 g onion, finely diced80 g celery stalk, finely diced12 g fresh ginger, finely grated20 g fresh coriander, finely chopped15 g fresh parsley, finely chopped80 g red lentils, rinsed
2. 2

   Heat the olive oil in a medium pot over medium heat. Add the onion and celery and cook for 5-6 minutes, stirring often, until softened but not browned. Add the ginger, turmeric, and cinnamon and cook for 30 seconds, just until fragrant.

   15 ml olive oil120 g onion, finely diced80 g celery stalk, finely diced12 g fresh ginger, finely grated3 g ground turmeric1 g ground cinnamon
3. 3

   Stir in the tomato paste and cook for 1 minute to deepen its flavor. Add the crushed tomatoes, chickpeas, red lentils, vegetable stock, water, salt, and black pepper. Stir well, scraping the bottom of the pot so nothing catches.

   20 g tomato paste400 g crushed tomatoes160 g cooked chickpeas, drained80 g red lentils, rinsed700 ml vegetable stock250 ml water6 g fine salt1 g black pepper
4. 4

   Bring the soup to a boil, then reduce to a gentle simmer. Cook uncovered for 25-30 minutes, stirring occasionally, until the lentils are very tender and beginning to break down. The soup should look slightly thickened; if it becomes too thick, add a splash of water.

   250 ml water
5. 5

   Stir in the coriander, parsley, and lemon juice. Simmer for 2 minutes more, then taste and adjust seasoning if needed. The finished harira should be brothy but hearty, with bright herb and lemon notes balancing the tomato and spices.

   20 g fresh coriander, finely chopped15 g fresh parsley, finely chopped15 ml lemon juice
6. 6

   Let the soup stand for 5 minutes before serving so the flavors settle. Ladle into bowls and serve hot.

Origin & History

Harira is a beloved Moroccan soup, especially associated with Ramadan, when it is often used to break the fast at sunset. Versions vary by region and household, but tomato, pulses, herbs, and warming spices are common threads. Some traditional versions include meat and a flour thickener, while lighter vegan adaptations like this one are also widely enjoyed.