Moroccan Harira Soup

Ingredients

• 30 ml Olive oil or sunflower oil (For sautéing the meat)
• 300 g Beef or lamb, cubed (Pre‑cut meat, taken out of the freezer 2 h before)
• 200 g Dried chickpeas (Soaked overnight)
• 200 g Red lentils
• 250 ml Crushed tomatoes (blended) (Pre‑blended or homemade blended)
• 150 g Celery stalks (Blanch then blend)
• 2 Onion (Finely sliced)
• 30 g Fresh cilantro (Chopped)
• 30 g Flat‑leaf parsley (Chopped)
• 30 g Harira spice mix (box) (About 1 packet)
• 15 g Tomato concentrate (About 1 tablespoon)
• 30 g All‑purpose flour (For thickening)
• 100 g Fine vermicelli (Can be replaced with egg noodles)
• 2 L Water (Very hot)
• Salt & pepper (Adjust to taste)

Instructions

1. Ingredient preparation

   Slice the onions, chop the cilantro and parsley, measure the legumes, tomato concentrate, flour and vermicelli. Blend the crushed tomatoes and celery to obtain a smooth purée.

   Time: PT15M

2. Sauté the meat

   Heat 30 ml of oil in the pan over medium heat. Add the meat and brown it for 5 minutes, stirring regularly.

   Time: PT5M

   Temperature: Moyen

3. Season

   Add the Harira spice mix, salt and pepper. Stir for 2 minutes to coat the meat.

   Time: PT2M

4. Cook the broth

   Pour 2 L of very hot water into the pot, add the chickpeas, lentils, tomato‑celery purée and sliced onions. Bring to a boil then reduce to low heat and simmer for 30 minutes until the legumes are tender.

   Time: PT30M

   Temperature: Moyen-doux

5. Prepare the thickener

   In a bowl, mix the tomato concentrate, flour and about 100 ml of cold water until a smooth paste without lumps is obtained.

   Time: PT5M

6. Incorporate the thickener

   Pour the thickener into the pot while whisking vigorously. Cook for an additional 10 minutes so the flour thickens.

   Time: PT10M

   Temperature: Moyen-doux

7. Add the vermicelli

   Stir in the vermicelli and cook for 10 minutes, stirring occasionally until tender.

   Time: PT10M

   Temperature: Moyen-doux

8. Finishing and serving

   Adjust seasoning with salt, pepper and a splash of lemon juice if desired. Sprinkle with fresh cilantro and parsley before serving.

   Time: PT3M

Nutrition Facts

Calories

350

Protein

20 g

Carbohydrates

45 g

Fat

10 g

Fiber

8 g

Ingredient Substitutions

• Instead of Olive oil or sunflower oil: Canola oil, Peanut oil
• Instead of Beef or lamb, cubed: Chicken, Ground meat
• Instead of Dried chickpeas: Canned chickpeas (drained)
• Instead of Red lentils: Green lentils
• Instead of Crushed tomatoes (blended): Passata, Tomato sauce
• Instead of Celery stalks: Celeriac
• Instead of Onion: Shallot
• Instead of Fresh cilantro: Flat‑leaf parsley
• Instead of Flat‑leaf parsley: Cilantro
• Instead of Harira spice mix (box): Homemade blend (cumin, ginger, turmeric, paprika, cinnamon)
• Instead of Tomato concentrate: Tomato purée
• Instead of All‑purpose flour: Cornstarch (gluten‑free)
• Instead of Fine vermicelli: Rice noodles (gluten‑free)

Equipment Needed

• Large pot
• Pan
• Cutting board
• Chef's knife
• Immersion blender or blender
• Whisk
• Ladle
• Measuring spoons

Critical Steps — Do Not Skip

• Brown the meat to develop aromas.
• Prepare the thickener without lumps and incorporate it quickly.
• Stir constantly when adding the thickener to avoid deposits at the bottom.

Chef Tips from the Video

• A splash of lime juice just before serving brightens the flavors.
• For a vegetarian version, replace the meat with firm tofu cubes or sautéed mushrooms.
• Use chicken broth instead of water for deeper flavor.

Troubleshooting

Storage

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

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

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

Make-Ahead Tips

• Prepare the base (legumes, blended vegetables) the day before and keep it refrigerated.
• The soup reheats very well the next day; add a little water if it thickens too much.