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Harira
Harira 380 kcal

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Harira

Also known as حريرة · hareera · harira soup · moroccan tomato and lentil soup

A tomato broth thick with lentils, chickpeas and fine noodles, warm with ginger and cinnamon, dates beside. The bowl that ends the fast.

Africanlunchdinner

Typical serving

380 kcal

usually 300–480 kcal

Typical nutrition for one serving
Protein14 g
Carbs59 g
Fat10 g

Reference figures for a dish as it is commonly cooked — never a measurement of your plate. The range is the honest part: two kitchens make this differently. In the app, a photograph replaces the guess.

Before you start

  • soak the chickpeas overnight, or use a drained tin
34mhands on
9h 10munattended
9h 44mstart to finish

Ingredients

Serves 2 · dimmer marks are storecupboard

  • 70gred lentils
  • 35gdried chickpeas — or half a drained tin
  • 1 tintinned tomatoes
  • 25gvermicelli — broken small
  • 20gplain flour
  • 1 tbspolive oil
  • 1onion
  • 2celery sticks
  • 1 bunchcoriander and parsley
  • 2 tspginger, turmeric and cinnamon
  • 1lemon

Method

8 steps

  1. soak · 8 hours walk away

    Chickpeas in cold water overnight, unless a tin is doing the work.

  2. chop · 8m

    Onion and celery diced small, the herb stalks chopped fine and kept separate from the leaves.

  3. fry · 8m

    Onion, celery and herb stalks softened in the oil with the spices until everything smells warm rather than raw.

  4. simmer · 50m walk away

    Tomatoes, chickpeas and a litre of water in, lid on, at a low bubble until the chickpeas are properly soft.

  5. simmer · 20m walk away

    Lentils in for the last twenty minutes, then the vermicelli for the last five.

  6. fold · 5m

    The tedouira: flour whisked into 150ml of cold water until there is not a single lump, then poured into the boiling soup in a thin steady stream while stirring the whole time.

  7. simmer · 10m

    Another ten minutes at a bubble so the flour cooks out, or it tastes pasty.

  8. finish · 3m

    Herb leaves in off the heat, salt, and a wedge of lemon squeezed into each bowl at the table.

Worth knowing

Morocco’s Ramadan soup — the tharda of dates and chebakia beside it is as fixed as the recipe itself.

Two legumes in one bowl — harira carries the fibre and plant protein of a full meal in soup form.

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