Equipment
Ingredients
Base Vegetables
- 30 ml olive oil, extra virgin
- 150 g yellow onion, finely diced
- 100 g celery, finely diced
- 100 g carrots, finely diced
Aromatics and Spices
- 3 garlic, minced
- 15 g fresh ginger root, peeled and grated
- 4 g ground turmeric
- 4 g ground cumin
- 2 g ground cinnamon
- 2 g ground black pepper
- 10 g kosher salt
Broth and Legumes
- 800 g crushed tomatoes, canned
- 1200 ml vegetable broth, low sodium preferred
- 150 g brown lentils, dried, sorted and rinsed
- 400 g chickpeas, canned, drained and rinsed
Thickener and Finish
- 15 g cornstarch
- 30 ml water, cold
- 20 g fresh cilantro, finely chopped
- 20 g fresh parsley, finely chopped
- 30 ml lemon juice, freshly squeezed
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 328 kcal
- Protein
- 15 g
- Carbohydrates
- 53 g
- Fat
- 8 g
- Fiber
- 12 g
- Sugar
- 13 g
- Sodium
- 1724 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 950 mg
- Calcium
- 135 mg
- Iron
- 5.8 mg
- Magnesium
- 73 mg
- Phosphorus
- 206 mg
- Zinc
- 1.9 mg
- Vitamin A
- 227 mcg
- Vitamin C
- 27 mg
- Vitamin E
- 1.4 mg
- Vitamin K
- 80 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.32 mg
- Riboflavin
- 0.12 mg
- Niacin
- 1.4 mg
- Folate
- 174 mcg
- Water
- 315 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Heat the olive oil in a large Dutch oven over medium heat. Add the diced onion, celery, and carrots. Sauté until the vegetables are softened and translucent, about 8 minutes.
Stir in the minced garlic, grated ginger, turmeric, cumin, cinnamon, black pepper, and kosher salt. Cook continuously until highly fragrant.
Pour in the crushed tomatoes and vegetable broth, then stir in the rinsed brown lentils. Increase the heat to high and bring the mixture to a rolling boil at approximately 100 degrees C or 212 degrees F.
Reduce the heat to low, cover the pot, and maintain a gentle simmer at approximately 90 degrees C or 195 degrees F. Cook until the lentils are completely tender but not falling apart.
Add the drained chickpeas to the pot. Stir to combine and continue to simmer uncovered to allow the flavors to meld.
In a small mixing bowl, vigorously whisk together the cornstarch and cold water until a completely smooth slurry forms with no lumps.
Gradually pour the cornstarch slurry into the gently boiling soup while stirring constantly. Continue to cook and stir until the broth thickens to a velvety consistency.
Remove the pot from the heat. Stir in the freshly chopped cilantro, parsley, and lemon juice. Taste the broth and add additional salt or lemon juice if necessary before serving.
Chef's Notes
- For the most authentic flavor profile, do not skimp on the fresh herbs. The combination of cilantro and parsley added at the very end is crucial for the signature brightness of harira.
- Using dried chickpeas soaked overnight and cooked directly in the broth yields a superior texture, though canned chickpeas are an excellent and completely acceptable time-saving alternative.
- Traditional harira uses a flour and water paste called a tadouira to thicken the soup. This recipe uses a cornstarch slurry to achieve a similar velvety texture while keeping the dish entirely gluten-free.
- Do not add the lemon juice while the soup is aggressively boiling, as high heat can dull the vibrant citrus notes. Always stir it in off the heat.
Storage
Refrigerator: 4 days — Soup will thicken upon chilling. Add a splash of water or broth when reheating.
Freezer: 3 months — Freeze in individual airtight containers. Thaw overnight in the refrigerator before reheating.
Reheating: Reheat gently on the stovetop over medium-low heat, stirring occasionally until warmed through.
Troubleshooting
Soup broth is too thin and watery
Cause: Insufficient thickener or the soup did not return to a simmer after adding the slurry
Fix: Whisk an additional 5g of cornstarch with 10ml of cold water, stir into the simmering soup, and cook for 3 more minutes
Prevention: Ensure measurements are exact and always allow the soup to simmer for at least 3 minutes after adding cornstarch to activate its thickening properties
Lentils are tough and crunchy after 35 minutes
Cause: Lentils were old, or the tomatoes were highly acidic which can slow down the cooking of legumes
Fix: Continue simmering for an additional 15 to 25 minutes, adding a splash of water if the liquid reduces too much, until lentils are tender
Prevention: Check the expiration date on dried lentils before using
Cultural Context
Harira is the quintessential Moroccan soup, traditionally served to break the fast during the holy month of Ramadan. Its hearty, restorative composition of legumes, tomatoes, and aromatic spices replenishes the body after a long day of fasting. Every family has their own variation, often utilizing a specific thickener known as a tadouira to achieve a comforting, velvety texture that coats the spoon perfectly.
