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Moroccan Harira Soup

Yields8 ServingsPrep Time20 minsCook Time1 hr 10 minsTotal Time1 hr 30 mins

A thick, herb-packed tomato soup with lentils, chickpeas, and beef, finished with a flour thickener for a silky texture. Serves 8.

Bowl of Moroccan harira soup served with dates

Soup Base

 ½ lb beef or lamb, cut into small cubes (225g)
 1 large onion, grated
 2 celery with leaves, finely chopped
 ½ cup fresh cilantro, chopped
 ½ cup fresh parsley, chopped
 1 tbsp smen or butter
 1 tbsp olive oil
 1 tsp ground ginger
 1 tsp ground turmeric
 1 tsp black pepper
 ½ tsp ground cinnamon
 2 tsp salt, divided

Tomatoes and Legumes

 6 ripe tomatoes, grated (about 2 lb)
 3 tbsp tomato paste
 ¾ cup brown or green lentils, rinsed
 10 water
 1 can chickpeas (15 oz), drained
 ⅓ cup broken vermicelli (optional)

Tadouira (Thickener)

 ½ cup all-purpose flour
 1 cup cold water
 lemon wedges and dates, to serve
1

Build the base. In a large pot over medium heat, combine the meat, onion, celery, half the herbs, smen, oil, spices, and 1 tsp salt. Cook 5 minutes, stirring.

2

Add tomatoes and lentils. Stir in the grated tomatoes, tomato paste, lentils, and water. Bring to a boil.

3

Simmer. Cover and simmer about 45 minutes, until the meat and lentils are tender.

4

Add chickpeas. Add the chickpeas, vermicelli, and remaining herbs. Simmer 10 minutes.

5

Thicken. Whisk the flour and cold water until smooth. Pour slowly into the simmering soup while stirring constantly. Simmer 10 minutes more until silky.

6

Season and serve. Add the remaining salt to taste. Serve hot with lemon wedges and dates.

Nutrition Facts

8 servings

Serving size

1 1/2 cups

Amount per serving
Calories265
% Daily Value *
Total Fat 7g9%

Saturated Fat 3g15%
Trans Fat 0g
Cholesterol 24mg8%
Sodium 650mg29%
Total Carbohydrate 32g12%

Dietary Fiber 5g18%
Total Sugars 4g
Protein 14g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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