Soups & Stews > International Soups & Stews > European Soups & Stews > Bouillabaisse Recipe (French Seafood Stew)

Moroccan Harira Soup

Discover the rich flavors of Morocco with this authentic Harira soup recipe. Perfect as a Ramadan staple or a hearty winter meal, this soup is packed with lentils, chickpeas, tomatoes, and aromatic spices. A truly comforting and flavorful experience.

Prep Time
20 minutes
Cook Time
1 hour 30 minutes
Servings
6-8
Ingredients
  • 2 tbsp Olive Oil
  • 1 medium Onion, chopped
  • 1 stalk Celery, chopped
  • 200 g Lamb or Beef, cubed
  • 400 g Canned Diced Tomatoes
  • 150 g Chickpeas, drained and rinsed
  • 100 g Red Lentils
  • 1.5 l Vegetable or Chicken Broth
  • 1/2 cup Cilantro, chopped
  • 1/4 cup Parsley, chopped
  • 2 tbsp Lemon Juice
  • 1 tsp Ground Ginger
  • 1 tsp Turmeric
  • 1/2 tsp Cinnamon
  • pinch Saffron threads (optional)
  • to taste Salt and Pepper

Sauté the Aromatics and Meat

Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and celery and sauté until softened, about 5-7 minutes. Add the cubed lamb or beef and cook until browned on all sides.

Add Tomatoes, Chickpeas, and Lentils

Stir in the canned diced tomatoes, drained chickpeas, and red lentils. Cook for another 5 minutes, stirring occasionally.

Simmer the Soup

Pour in the vegetable or chicken broth. Add the chopped cilantro, parsley, ground ginger, turmeric, cinnamon, and saffron threads (if using). Season with salt and pepper to taste. Bring to a boil, then reduce heat and simmer for 1 hour to 1 hour 15 minutes, or until the lentils are tender and the flavors have melded. Stir occasionally to prevent sticking.

Finish and Serve

Stir in the lemon juice just before serving. Taste and adjust seasonings as needed. Serve hot, garnished with fresh cilantro or a dollop of plain yogurt (optional).

Nutrition Facts Estimated per 100g of product

Calories: Approximately 80-100 kcal
Protein: 5-7g
Carbohydrates: 10-12g
Fat: 2-4g
Fiber: 3-4g

Other Considerations for Nutrition

This soup is a good source of protein and fiber. Adjust the amount of salt added based on dietary needs. Using vegetable broth instead of chicken broth makes it vegetarian.

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FAQ

  • Can I make this soup vegetarian?

    Yes, simply omit the meat and use vegetable broth instead of chicken broth. You can also add other vegetables like carrots or potatoes for extra flavor and texture.
  • Can I freeze Harira soup?

    Yes, Harira soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers or bags. Thaw in the refrigerator overnight before reheating.
  • What is the best way to reheat Harira soup?

    Reheat the soup in a pot over medium heat, stirring occasionally, until heated through. You can also microwave it in a microwave-safe bowl.