Moroccan Harira

Ingredients

• 2 c. à soupe Olive oil (extra virgin)
• 1 pièce Medium onion (peeled and chopped)
• 200 g Meat (lamb or beef) (cut into cubes)
• 2 branche Celery stalk (cut into dice, keep small stalks for the end)
• 0.5 bouquet Flat-leaf parsley (chopped)
• 1 bouquet Fresh cilantro (chopped)
• 100 g Red lentils (rinsed, no soaking needed)
• 200 g Cooked chickpeas (pre-cooked (soaked the day before))
• 3 pièce Tomatoes (seeded and blended)
• 2 c. à soupe Tomato paste (or canned tomato purée)
• 1 c. à soupe Ground ginger (or fresh grated)
• 1 c. à soupe Ground turmeric (or fresh turmeric)
• 1 pincée Cinnamon (ground)
• au goût à discrétion Salt (fine salt)
• au goût à discrétion Black pepper (ground)
• 1.5 L Water (boiling water)
• 3 c. à soupe Wheat flour (mixed with cold water to avoid lumps)
• 50 g Vermicelli (a handful, to add at the end of cooking)
• 0.5 c. à soupe Lemon juice (optional, for acidity)
• 1 c. à soupe Butter (optional, to enrich the soup)

Instructions

1. Sauté the onion and meat

   In the pressure cooker, heat the olive oil over medium heat, add the chopped onion and diced meat, sauté for 5 minutes, stirring regularly.

   Time: PT5M

   Temperature: medium

2. Add the spices

   Stir in the ginger, turmeric, salt, pepper and a pinch of cinnamon. Mix for 2 minutes.

   Time: PT2M

   Temperature: medium

3. Add the celery and half of the herbs

   Add the chopped celery and half of the chopped parsley and cilantro. Sauté for 2 minutes.

   Time: PT2M

   Temperature: medium

4. Stir in the blended tomatoes

   Add the previously seeded and blended tomatoes, mix for 2 minutes to develop the flavors.

   Time: PT2M

   Temperature: medium

5. Add the lentils

   Pour in the rinsed red lentils, mix for 1 minute.

   Time: PT1M

   Temperature: medium

6. Pressure cooking

   Add 1.5 L of boiling water, close the pressure cooker and cook under pressure for 25 minutes.

   Time: PT25M

7. Prepare the flour paste and incorporate it

   Mix 3 Tbsp of flour with a little cold water to form a smooth paste, then add it to the soup while stirring gently for 5 minutes.

   Time: PT5M

   Temperature: medium

8. Add the tomato paste and simmer

   Stir in the tomato paste (or purée), mix well and let simmer for 10 minutes over medium-low heat.

   Time: PT10M

   Temperature: medium

9. Add the lemon and vermicelli

   Pour in the juice of half a lemon, add a handful of vermicelli and cook an additional 5 minutes until tender.

   Time: PT5M

   Temperature: medium

10. Finishing and serving

    Stir in the remaining chopped parsley and cilantro, adjust seasoning if needed, then serve hot with bread, dates or mini‑batbouts.

    Time: PT2M

Nutrition Facts

Calories

350

Protein

20 g

Carbohydrates

45 g

Fat

10 g

Fiber

8 g

Ingredient Substitutions

• Instead of Olive oil: sunflower oil
• Instead of Medium onion: shallot
• Instead of Meat (lamb or beef): chicken
• Instead of Celery stalk: fennel
• Instead of Flat-leaf parsley: cilantro
• Instead of Fresh cilantro: parsley
• Instead of Red lentils: green lentils
• Instead of Cooked chickpeas: canned chickpeas
• Instead of Tomatoes: tomato purée
• Instead of Tomato paste: tomato purée
• Instead of Ground ginger: fresh ginger
• Instead of Ground turmeric: fresh turmeric
• Instead of Cinnamon: cinnamon sticks
• Instead of Wheat flour: whole wheat flour
• Instead of Vermicelli: small pasta
• Instead of Lemon juice: apple cider vinegar
• Instead of Butter: olive oil

Equipment Needed

• Pressure cooker (pressure pot)
• Blender or food processor
• Chef's knife
• Cutting board
• Wooden spoon
• Measuring spoons (Tbsp)
• Mixing bowl
• Colander (optional)
• Measuring cup

Critical Steps — Do Not Skip

• Sauté the onion and meat
• Pressure cooking
• Prepare the flour paste and incorporate it

Chef Tips from the Video

• Use fully ripe tomatoes for a richer flavor.
• Lightly toast the spices (ginger, turmeric) before adding to intensify their aroma.
• Serve the harira with a drizzle of extra virgin olive oil just before eating.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for 3 to 4 days in the refrigerator.

Freezer: Can be frozen for up to 2 months; thaw in the refrigerator before reheating.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Soak and cook the chickpeas the day before to save time.
• Prepare the broth and vegetables separately, then combine on the day of cooking.
• Vermicelli can be added when reheating the soup.