Harira

Authentic Moroccan Harira Recipe - Flavorful and Nutritious

Region / culture: Morocco | Preparation time: 30 minutes | Cooking time: 1 hour | Servings: 6

Introduction

Harira is a traditional Moroccan soup that is often enjoyed during Ramadan to break the fast. This hearty and flavorful soup is packed with protein and fiber, making it a satisfying and nutritious meal.

History

Harira has been a staple in Moroccan cuisine for centuries, with each family having their own unique recipe that has been passed down through generations. It is often served during special occasions and celebrations, as well as during the holy month of Ramadan.

Ingredients

1 cup chickpeas
1 cup lentils
1 cup dried peeled fava beans
1.5 cup white flour
0.5 cup oil
0.5 cup rice
0.5 cup vermicelli
2 tbsp tomato paste
1 lb (454 g) plum tomatoes, peeled
1 medium onion
1 bunch fresh cilantro
1 small bunch parsley
2 sticks celery
4 qt (3.78 liter) water (continue to add water as it evaporates)
0.5 tsp black pepper
0.5 tsp cumin
0.5 tsp kharqoum
1 tbsp salt
2 cloves garlic

How to prepare

The night before making this soup, soak the chickpeas overnight to ensure they blend well with the other ingredients.
When preparing the soup, start by finely chopping all the ingredients.
Combine all the ingredients, along with the water, in a large pot.
Do not add the vermicelli and flour at this stage.
Allow the soup to boil for 40 minutes.
Once the chickpeas are cooked, add the vermicelli and keep the mixture on the heat.
In a separate bowl, mix the flour with enough warm water to make it liquid. Ensure there are no lumps, then add some lemon juice.
Pour the flour mixture into the pan and stir simultaneously.
After a few more minutes, the soup will start to thicken.
Leave it for another couple of minutes and then serve.

Variations

Add lamb or beef for a meatier version of the soup.
Use different types of beans or lentils for a unique flavor profile.
Add harissa or other spices for a spicier kick.

Cooking Tips & Tricks

Soaking the chickpeas overnight will help them cook faster and blend better with the other ingredients.

- Finely chopping all the ingredients will ensure a smooth and consistent texture in the soup.

- Adding the vermicelli towards the end of cooking will prevent it from becoming mushy.

- Mixing the flour with warm water and lemon juice before adding it to the soup will help prevent lumps from forming.

Serving Suggestions

Harira is traditionally served with dates and chebakia, a sweet pastry, during Ramadan. It can also be enjoyed with crusty bread or a side salad.

Cooking Techniques

Boiling the soup for 40 minutes will ensure that the chickpeas are fully cooked and the flavors have melded together.

- Adding the vermicelli towards the end of cooking will prevent it from becoming overcooked.

Ingredient Substitutions

You can use canned chickpeas instead of dried ones, but be sure to rinse them well before adding them to the soup.

- Substitute vegetable broth for water for a richer flavor.

Make Ahead Tips

Harira can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove before serving.

Presentation Ideas

Garnish the soup with fresh cilantro or parsley before serving for a pop of color and flavor. Serve in a decorative bowl for an elegant presentation.

Pairing Recommendations

Harira pairs well with a side of couscous or a Moroccan salad for a complete meal. Mint tea or a glass of Moroccan wine are great beverage options to accompany the soup.

Storage and Reheating Instructions

Store any leftover harira in an airtight container in the refrigerator for up to 3 days. Reheat on the stove over low heat, stirring occasionally, until heated through.

Nutrition Information

Calories per serving

Calories: 350 per serving

Carbohydrates

Carbohydrates: 45g per serving

Fats

Total Fat: 10g per serving

Proteins

Protein: 15g per serving

Vitamins and minerals

Harira is rich in vitamins and minerals, including vitamin A, vitamin C, iron, and potassium.

Alergens

This recipe contains gluten from the flour and may contain traces of nuts from the use of chickpeas.

Summary

Harira is a nutritious and filling soup that is high in protein, fiber, and essential vitamins and minerals. It is a great option for a healthy and satisfying meal.

Summary

Harira is a delicious and nutritious Moroccan soup that is perfect for breaking the fast during Ramadan or enjoying as a hearty meal any time of year. Packed with protein, fiber, and essential vitamins and minerals, this soup is sure to satisfy your taste buds and keep you feeling full and satisfied.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a warm summer day, and I was visiting my dear friend Fatima in her cozy kitchen. As soon as I walked in, I was greeted by the tantalizing aroma of spices and herbs that filled the air.

Fatima, a talented cook known for her delicious Moroccan dishes, was in the midst of preparing a pot of Harira, a traditional soup enjoyed during Ramadan. Intrigued by the complex flavors and rich textures of the dish, I asked her if she would teach me how to make it.

With a warm smile, Fatima welcomed me into her kitchen and began to show me the intricate steps involved in preparing Harira. She explained that the soup was not only a staple during Ramadan but also a beloved comfort food enjoyed by families across Morocco.

As we worked together, Fatima shared the story of how she learned to make Harira from her own grandmother, who had passed down the recipe through generations. She spoke fondly of the memories of cooking with her grandmother in the bustling kitchen of their family home, surrounded by the laughter and chatter of loved ones.

I listened intently as Fatima demonstrated each step, from sautéing onions and garlic to simmering the broth with lentils, chickpeas, and tomatoes. She carefully measured out the spices – cinnamon, cumin, ginger, and saffron – and explained how each one added depth and flavor to the soup.

As the Harira bubbled away on the stove, filling the kitchen with its enticing aroma, Fatima and I sat down at the table to enjoy a steaming bowl together. The soup was a symphony of flavors – savory, sweet, and spicy all at once – and I savored each spoonful, relishing in the warmth and comfort it brought.

After our meal, Fatima presented me with a handwritten copy of the Harira recipe, complete with detailed instructions and tips for making the perfect batch. I thanked her profusely, promising to cherish the recipe and make it for my own family and friends.

Over the years, I have made Harira countless times, always with the memory of that first lesson from Fatima guiding me. I have added my own twists and variations to the recipe, experimenting with different ingredients and techniques to create a version that is uniquely mine.

But no matter how many times I make Harira, it always brings me back to that sunny afternoon in Fatima's kitchen, surrounded by the sights, sounds, and smells of Morocco. The soup is more than just a dish – it is a connection to my dear friend, to her grandmother, and to a rich culinary tradition that spans generations.

And each time I share a bowl of Harira with loved ones, I am reminded of the power of food to bring people together, to create memories, and to nourish both body and soul. For that, I am grateful – and I will continue to cook and share this beloved recipe for years to come.