Harira
Soups & Stews • Morocco
About Harira
A tomato, lentil, and chickpea soup often served during Ramadan and cool evenings in North Africa.
How to Make Harira (Traditional & Healthy Version)
Harira is a cherished North African stew, celebrated for its comforting flavors and nourishing ingredients. Originating from the Maghreb region, especially Morocco and Algeria, Harira is traditionally enjoyed to break the fast during Ramadan, but it's also a beloved everyday meal throughout North Africa. This hearty stew masterfully combines lean lamb, lentils, chickpeas, tomatoes, and warming spices, resulting in a savory and aromatic dish that's both filling and restorative. The taste of Harira is a harmonious blend of robust spices like cumin, cinnamon, and ginger, balanced with the freshness of cilantro and parsley. Its velvety tomato base and the tender bite of legumes make each spoonful satisfying and wholesome. Harira stands out as a healthy choice because it’s rich in protein and fiber yet low in fat, making it suitable for a balanced diet. For those seeking authentic African cuisine that supports wellness, Harira is a vibrant and delicious option.
Ingredients(for 1 large bowl (about 350ml))
- 100g Lean lamb, diced (preferably leg or shoulder)
- 1 medium Onion (finely chopped)
- 2 large Tomatoes (peeled and diced)
- 1/4 cup Red lentils (rinsed)
- 1/4 cup Chickpeas (cooked or canned, drained)
- 1 Celery stalk (finely chopped)
- 2 tbsp Fresh cilantro (chopped)
- 2 tbsp Fresh parsley (chopped)
- 1/2 tsp Ground cumin
- 1/4 tsp Ground cinnamon
- 1/4 tsp Ground ginger
- 1 tbsp Olive oil
- 2 cups Low-sodium vegetable broth
- to taste Salt & pepper
- to serve Lemon wedges (optional, for garnish) - optional
Instructions
- 1
Heat olive oil in a large pot over medium heat. Add the diced lamb and brown on all sides for about 3-4 minutes.
4 minutes
Browning the meat enhances flavor and seals in juices.
- 2
Add the chopped onion, celery, and a pinch of salt. Sauté until the onion is translucent.
3 minutes
Stir frequently to prevent sticking and burning.
- 3
Stir in the diced tomatoes, ground cumin, cinnamon, and ginger. Cook until the tomatoes break down and the spices are fragrant.
4 minutes
Cooking the spices releases their essential oils for deeper flavor.
- 4
Add the lentils and chickpeas to the pot. Pour in the vegetable broth and bring the mixture to a gentle boil.
2 minutes
Skim off any foam for a clearer broth.
Why This Dish is Healthy
Harira is a healthy choice because it combines lean protein, fiber-rich legumes, and a variety of fresh vegetables and herbs, all simmered with minimal added fat. This stew is low in calories but high in nutrients, making it ideal for weight management, heart health, and sustained energy. Using olive oil and lean lamb keeps saturated fat low, while the spices naturally enhance flavor without excess sodium. It’s a balanced, wholesome meal suitable for anyone seeking nutritious African cuisine.
This Harira recipe is packed with nutrients and balanced macros, offering 126 calories, 7.4g protein, 16g carbohydrates, and only 3.6g fat per serving. Lentils and chickpeas provide ample dietary fiber, supporting digestion and satiety. Lean lamb adds high-quality protein and essential minerals like iron and zinc. Fresh herbs contribute antioxidants, while tomatoes supply vitamin C, lycopene, and potassium. Olive oil adds healthy fats, making this stew both nourishing and heart-friendly.
Pro Tips
- 💡Tip 1: Use fresh tomatoes for a more vibrant flavor, but canned tomatoes work in a pinch.
- 💡Tip 2: Prepare a larger batch and freeze individual portions for quick, healthy meals.
- 💡Tip 3: Add a squeeze of lemon just before serving to enhance brightness and balance the spices.
Storage & Serving
Harira can be stored in an airtight container in the refrigerator for up to 3 days. It also freezes well for up to 2 months. Reheat gently on the stovetop, adding a splash of broth or water if needed to restore consistency.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 126.0 kcal |
| Protein | 7.4 g |
| Carbohydrates | 16.0 g |
| Total Fat | 3.6 g |
| Fiber | 3.1 g |
