HariraTomato, Chickpea, and Lentil Soup
Harira is a Moroccan tomato-based soup with chickpeas, lentils, herbs, and warm spices. This version includes beef; meatless and other regional versions are also common.
Prep
35m
Cook
1h 20m
Serves
4
Estimated
Nutrition
Calories
Protein
Fat
Carbs
Estimated per serving from the base recipe. Actual nutrition may vary.
Before you start
Ingredients
Quantities update automatically when you change the serving size.
Soup
- 250gGround Beef
- 200gOnion (finely chopped)
- 120gCelery (finely chopped)
- 300gTomato (finely chopped)
- 60gTomato Paste
- 40mlExtra Virgin Olive Oil
- 4gGinger Powder
- 3gTurmeric Powder
- 1pcsCinnamon Stick
- 2gBlack Pepper
- 12gSalt
- 1.5lWater
- 120gLentils (rinsed)
- 180gChickpeas (soaked overnight and drained)
- 20gFresh Coriander (finely chopped)
- 20gFresh Parsley (finely chopped)
Slurry
- 40gAll-Purpose Flour
Topping
- 1pcsLemon (cut into wedges)
Cook through it
Method
Follow each step in order. Ingredient names are highlighted as you go.
- 01
Heat the extra virgin olive oil in a large pot over medium heat. Add the onion and celery and cook until softened.
- 02
Add the ground beef and cook, breaking it up with a spoon, until it is no longer pink, until it reaches 71°C (160°F).
- 03
Stir in the tomato, tomato paste, ginger powder, turmeric powder, cinnamon stick, black pepper, and salt. Cook until the tomatoes begin to collapse.
- 04
Pour in the water, then add the chickpeas and simmer until they are starting to soften.
- 05
Add the lentils and continue cooking until both the chickpeas and lentils are tender.
- 06
Whisk the all-purpose flour with a little hot soup liquid in a bowl until smooth. Stir it back into the pot and simmer until the soup thickens slightly.
- 07
Stir in the fresh coriander and fresh parsley, then remove the cinnamon stick.
- 08
Serve hot with the lemon on the side for squeezing at the table.
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