Harira Ramadan Classic Soup

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A beloved Moroccan tomato-based soup simmered with lentils, chickpeas, tender lamb, and warm spices like ginger and cinnamon. Harira is traditionally ladled at sunset to break the fast during Ramadan, served alongside sweet dates and crusty bread for a nourishing iftar.

Nutrition Facts

Per serving (estimated)

• 345 kcalCalories
• 12 gFat
• 3 gSaturated Fat
• 40 gCarbs
• 10 gFiber
• 9 gSugar
• 22 gProtein
• 720 mgSodium
• 860 mgPotassium
• 95 mgCalcium
• 5 mgIron
• 15 mgVitamin C
• 60 mcgVitamin A

Ingredients

For the aromatic base

• 3 tbsp olive oil
• 2 medium yellow onions, finely chopped
• 4 garlic cloves, minced
• 2 celery stalks, finely diced
• 1 tbsp fresh ginger, grated
• 2 tbsp tomato paste
• 1 can (400 g) crushed tomatoes

For the meat, legumes, and broth

• 250 g boneless lamb shoulder, diced into 1 cm pieces
• 1 cup (180 g) dried brown or green lentils, rinsed
• 1 cup (180 g) dried chickpeas, soaked overnight and drained
• 6 cups (1.4 L) low-sodium beef stock or water

For the spices

• 1 tsp ground turmeric
• 1 tsp ground cinnamon
• 1 tsp sweet paprika
• 1 tsp freshly ground black pepper
• 1/2 tsp ground cumin
• 1/2 tsp ground ginger
• 1 1/4 tsp fine sea salt, plus more to taste

For finishing and serving

• 1/4 cup (30 g) all-purpose flour
• 1/2 cup (120 ml) warm water
• 1/2 bunch fresh cilantro, finely chopped
• 1/2 bunch fresh flat-leaf parsley, finely chopped
• juice of 1 lemon
• 12 Medjool dates and warm flatbread, to serve

Directions

1. Heat the olive oil in a large heavy pot over medium heat. Add the onions, celery, and garlic and cook, stirring often, until softened and lightly golden, 6 to 7 minutes.
2. Stir in the grated ginger, tomato paste, turmeric, cinnamon, paprika, black pepper, cumin, ground ginger, and salt. Cook for 1 to 2 minutes until the spices smell fragrant and the tomato paste darkens slightly.
3. Add the diced lamb and stir to coat; cook for about 5 minutes until the meat is lightly browned on all sides.
4. Pour in the crushed tomatoes, lentils, drained chickpeas, and stock. Bring to a rolling boil, skimming any foam that rises, then reduce the heat to low, cover, and simmer gently for 45 minutes, or until the lentils and lamb are completely tender.
5. Whisk the flour into the warm water until completely smooth, then slowly stir the slurry into the soup. Simmer uncovered for 10 more minutes, stirring occasionally, until the harira thickens to a silky, lightly coating consistency.
6. Add the chopped cilantro, parsley, and lemon juice. Taste and adjust the salt, then simmer for 5 final minutes so the herbs wilt and the flavors meld.
7. Ladle the soup into warmed bowls and serve immediately with Medjool dates and torn flatbread on the side.

Cook’s Notes

• Soak the chickpeas overnight in plenty of cold water with a pinch of baking soda for the creamiest texture; if using canned chickpeas, rinse well and reduce the simmer time by 20 minutes.
• The flour and water slurry is what gives harira its signature velvety body, so whisk it until perfectly smooth and stir it in gradually to avoid lumps.
• Harira tastes even better the next day once the spices have had time to meld, making it an ideal make-ahead iftar soup.
• For a vegetarian version, omit the lamb, use vegetable stock, and double the chickpeas and lentils for a heartier plant-based bowl.
• Traditionally harira is served alongside chebakia (sesame-honey fritters) and dates at the sunset cannon that signals the end of the day's fast.

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