Harira is a beloved Moroccan soup made with tomatoes, lentils, chickpeas, fresh herbs, and often a bit of meat, traditionally served to break the fast during Ramadan. It is thick, comforting, and deeply flavorful, with a tangy, spiced broth that is both nourishing and satisfying. This recipe gives you a classic version, and we’ll break down exactly what it means for calories per 100g, so you can enjoy it with full awareness.
Ingredients
- 2 tablespoons (30 ml) olive oil
- 1 large onion, finely chopped (about 1 cup / 150 g)
- 2 celery stalks, chopped (about 1 cup / 100 g)
- 1 lb (450 g) beef or lamb stew meat, cut into 1-inch cubes (optional, see Tips)
- 1 teaspoon ground turmeric
- 1 teaspoon ground ginger
- 1 teaspoon ground cinnamon
- 1 teaspoon black pepper
- 1/2 teaspoon saffron threads, crushed (optional)
- 2 cups (500 g) canned crushed tomatoes
- 1 cup (200 g) dried green or brown lentils, rinsed
- 1 cup (200 g) dried chickpeas, soaked overnight and drained (or 2 cups / 400 g canned, rinsed)
- 8 cups (2 liters) water or low-sodium beef or chicken broth
- 1/2 cup (30 g) fresh cilantro, chopped
- 1/2 cup (30 g) fresh parsley, chopped
- 2 tablespoons (30 g) tomato paste
- 1/2 cup (60 g) all-purpose flour or 1/4 cup (30 g) cornstarch, mixed with 1/2 cup (120 ml) water (for thickening)
- 1 lemon, juiced (about 2 tablespoons / 30 ml)
- Salt to taste
Instructions
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and celery, and cook until softened, about 5 minutes.
- If using meat, add it to the pot and brown on all sides, about 5 minutes. If not using meat, skip to step 3.
- Add the turmeric, ginger, cinnamon, black pepper, and saffron (if using). Stir for 1 minute until fragrant.
- Add the crushed tomatoes, tomato paste, lentils, chickpeas, and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 1 hour, or until the lentils and chickpeas are tender (if using canned chickpeas, add them in the last 30 minutes).
- Stir in the cilantro and parsley. Cook for 10 more minutes.
- In a small bowl, whisk the flour or cornstarch with the water until smooth. Slowly pour into the soup while stirring constantly to avoid lumps. Simmer for 10 minutes, until the soup thickens slightly.
- Stir in the lemon juice and salt to taste. If you used meat, check that it is cooked to a safe minimum internal temperature of 145°F (63°C) for whole cuts, using a food thermometer. Simmer for another 5 minutes.
- Serve hot, with lemon wedges and extra cilantro if desired.
Tips
- Meat substitute: For a vegetarian version, omit the meat and use vegetable broth. The soup will be lighter and lower in calories, but still hearty from the legumes.
- Thickening: The flour mixture is traditional, but you can also mash some of the cooked lentils against the side of the pot to thicken naturally. This reduces the calorie count slightly.
- Soaking chickpeas: If using dried chickpeas, soak them overnight to reduce cooking time. Canned chickpeas are a great shortcut—just rinse them well and add in the last 30 minutes.
- Common mistake: Don’t skip the lemon juice at the end—it brightens the entire soup and balances the spices. Add it after cooking, not before, or the acidity can prevent the lentils from softening.
Serving Suggestions
Harira is traditionally served with dates and chebakia (honey cookies) during Ramadan, but it also pairs beautifully with crusty bread or a simple side salad. For a complete meal, serve it alongside a plate of couscous or a fresh green salad. A squeeze of lemon and a sprinkle of fresh cilantro on top are essential.
Variations
- Chicken Harira: Swap the beef or lamb for chicken thighs (cook to 165°F / 74°C). The flavor is lighter and the soup cooks a bit faster.
- Seafood Harira: Some coastal regions add white fish or shrimp in the last 10 minutes. Cook fish to 145°F (63°C). This version is lower in calories and very delicate.
- Spicy Harira: Add a pinch of cayenne pepper or a chopped chili pepper with the spices for a kick.
- Vegan Harira: Omit the meat and use vegetable broth; the lentils and chickpeas provide plenty of protein.
Storage and Reheating
Harira keeps well in the refrigerator for up to 4 days. Store in an airtight container. To reheat, place in a pot over medium heat, stirring occasionally, until hot throughout (165°F / 74°C for leftovers). If the soup thickens too much, add a splash of water or broth. You can also freeze harira for up to 3 months; thaw overnight in the fridge before reheating.
Frequently Asked Questions
How many calories are in 100g of harira?
On average, a meat-based harira made with this recipe contains about 80–120 calories per 100g. The exact number depends on the meat-to-legume ratio and the amount of oil. A vegetarian version is typically 60–90 calories per 100g.
Can I make harira in a slow cooker?
Yes. Sauté the onions and meat first, then transfer everything except the flour mixture and lemon juice to the slow cooker. Cook on low for 6–8 hours or high for 3–4 hours. Thicken and add lemon at the end.
Why is my harira too thin or too thick?
Harira should be thick enough to coat a spoon but not like porridge. If too thin, mix 1 tablespoon of flour with water and stir in; simmer for 5 minutes. If too thick, add broth or water until it reaches your desired consistency.
Can I use red lentils instead of green?
Yes, red lentils cook faster and break down more, making the soup thicker. Reduce the simmering time to 30 minutes after adding them.
Is harira gluten-free?
Traditional harira uses flour to thicken. To make it gluten-free, use cornstarch or a gluten-free flour blend. Ensure your broth and spices are certified gluten-free if needed.
Can I skip the meat entirely?
Absolutely. The soup is still hearty and satisfying without it. Just use vegetable broth and maybe add an extra handful of lentils or chickpeas.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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