Moroccan Harira — The Traditional Soup with Tomatoes, Chickpeas and Lentils

Harira is Morocco’s national soup and one of the most beloved dishes of North African cuisine. Traditionally served during the month of Ramadan to break the fast, Moroccans enjoy it year-round as a complete, warming meal — rich in plant protein from chickpeas and lentils, flavored with oriental spices and fresh herbs.

INGREDIENTS (for 4 people)

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, crushed
• 150 g beef in small pieces (optional)
• 400 g chopped tomatoes
• 1 tablespoon tomato paste
• 150 g red lentils, rinsed
• 200 g cooked chickpeas (drained)
• 1 teaspoon turmeric
• 1 teaspoon ground ginger
• 1 teaspoon sweet paprika
• 1/2 teaspoon cinnamon
• salt and black pepper to taste
• 1.5 liters water or vegetable stock
• 2 tablespoons wheat flour dissolved in half a glass of cold water (to thicken the soup)
• 1 bunch fresh parsley, chopped
• 1 bunch fresh coriander, chopped
• lemon wedges for serving

PREPARATION

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté 4-5 minutes until softened. Add the garlic and the meat (if using) and fry 3-4 more minutes.
2. Add the spices — turmeric, ginger, paprika, cinnamon, salt and pepper — and stir for 1 minute to release their aroma.
3. Add the chopped tomatoes, tomato paste and 1.5 liters of water or vegetable stock. Bring to a boil, then lower the heat, add the lentils, cover and simmer gently for 20 minutes.
4. Add the cooked chickpeas and continue cooking for another 10 minutes, until the lentils dissolve and the soup takes on a creamy consistency.
5. Pour in the flour mixture dissolved in cold water, stirring constantly, and leave the soup on low heat for another 5 minutes until it thickens slightly.
6. Add the chopped parsley and coriander, taste the salt and adjust to taste. Serve hot, with lemon wedges on the side.

Preparation time: 15 minutes. Cooking time: 40 minutes. Servings: 4.