Harira is the national soup of Morocco, the dish with which the fast is broken during Ramadan. Its base of lentils, chickpeas, tomato and aromatic spices such as cumin, coriander and saffron make it a nutritious and comforting soup that is also perfect for cold European days.
Moroccan
Harira: lentil, chickpea and spice soup
Moroccan Harira, the lentil, chickpea, tomato and spice soup eaten in Ramadan. Rich in vegetable protein and fiber.
- Morocco
- MAIN COURSES
- Light
- Low fat
- High fiber
- Low sugar
- easy
15 min
Tiempo de Preparación
6
Servings
Nutrición por ración
- Calories 280 kcal
- Protein 15 g
- Fiber 12 g
- Carbohydrates 40 g
- Fat 6 g
- Sodium 380 mg
Story behind the dish
Preparation
Harira: lentil, chickpea and spice soup is a Moroccan preparation with easy difficulty. Reserve about 60 minutes in total (15 for mise en place and preparation, 45 for cooking). Follow the 8 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 200 g of pardina lentils.
- Have ready: 200 g of cooked chickpeas.
- Have ready: 400 g of crushed tomato.
- Have ready: 1 chopped onion.
- Have ready: 3 cloves of garlic.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
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Sauté the onion and garlic in oil for 8 min
Sauté the onion and garlic in oil for 8 min. Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
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Add the grated and crushed tomatoes; kitchen 10 min
Add the grated and crushed tomatoes; cook 10 min. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Add all the spices; stir 1 min
Add all the spices; stir 1 min. Respect the instructions to stir or not: in rice and stews it marks the final texture.
Respect the instructions to stir or not: in rice and stews it marks the final texture.
-
Add the lentils (washed)
Add the lentils (washed), broth and saffron; boils When it comes to a boil, adjust the heat to maintain a constant bubbling, not an uncontrolled boil.
When it comes to a boil, adjust the heat to maintain a constant bubbling, not an uncontrolled boil.
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Cook for 25 minutes over low heat until the lentils are tender.
Cook for 25 minutes over low heat until the lentils are tender. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Add the cooked chickpeas; warm up 5 min
Add the cooked chickpeas; heat 5 min. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Add chopped cilantro and parsley
Add chopped cilantro and parsley. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Serve with lemon juice
Serve with lemon juice, dates and pita bread. Serve on a preheated plate or platter if the dish must maintain temperature.
Serve on a preheated plate or platter if the dish must maintain temperature.
Chef's tips
- Don't overcrowd the pan: the oil should be hot but not smoking.
- Serve immediately after resting: the temperature contrast enhances aroma and texture.
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