Harira – Moroccan tomato lentil soup
Soup

Harira – Moroccan tomato lentil soup

Morocco's national soup – a warming blend of lentils, chickpeas, tomatoes, and herbs, traditionally served at iftar during Ramadan.

TraditionalSoupVegetarianMoroccanhariraMoroccan soup
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Rate:
60 min total
6 servings
Easy

Ingredients

servings
  • 150 g Brown lentils
  • 200 g Chickpeas (cooked)
  • 400 g Crushed tomatoes
  • 1 stk Onion, diced
  • 2 stk Celery stalks
  • 30 g Fresh cilantro and parsley
  • 1 tsk Ginger, turmeric, cinnamon, pepper
  • 2 spsk Tomato paste
  • 2 spsk Flour (for tadouira/thickening)
  • 1.5 l Water

Instructions

  1. 1

    Sauté aromatics

    1. Sauté onion and celery in oil. Add tomato paste and spices. Cook 2 min.
    Pot
  2. 2

    Simmer soup

    1. Add tomatoes, lentils, water. Bring to boil, reduce heat, simmer 35 min. Add chickpeas for last 10 min.
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  3. 3

    Thicken and finish

    1. Whisk flour into a little water, stir into soup. Simmer 5 min. Add herbs. Serve with lemon juice and dates.
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Details

Nutrition

Calories

220kcal

Protein

12g

Fat

4g

Carbs

34g

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