Harira
Recipes · Lunch · Recipe, Typed Supps
The Moroccan soup eaten to break the fast in Ramadan, built to refill someone who has not eaten all day.
Allergens and patterns
Contains celery. Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Gluten-free.
Ingredients
- 1 tin, drained (240g) Chickpeas — One of the two legumes. Together they take the soup past 15g of protein a bowl without any meat.
- 2/3 cup (120g) Red Lentils — They collapse entirely, which is what thickens the pot. That is a feature here, not the failure it would be in a salad.
- 1 tin (400g) Tomatoes — The body and the acid. Harira is a tomato soup underneath everything else.
- 1 large, diced (150g) Onion — Cooked down at the start with the spices.
- 2 sticks, diced (100g) Celery — Traditional and worth keeping — it is the savoury note under all the spice.
- a large handful (20g) Coriander — Stirred in by the fistful at the end. In Morocco this is a bulk ingredient.
- 3/4 tsp (3g) Ground Turmeric — Bloomed in the oil with the onion, which is the only way ground spice gives up what it has.
- 1/2 tsp (2g) Ground Cinnamon — A small amount, and the thing that makes people ask what is in it.
Nutrition per serving
- Calories: 144.8 kcal
- Protein: 8.7g
- Carbohydrate: 20.5g
- of which sugars: 5.8g
- Fat: 1.5g
- of which saturated: 0.2g
- Fibre: 9.8g
- Sodium: 35mg
Method
- Soften the onion and celery, then add the turmeric and cinnamon for a minute.
- Add the tomatoes, chickpeas, lentils and about 1.2 litres of water.
- Simmer 40–45 minutes, until the lentils have disappeared into the broth.
- Stir in a great deal of coriander and serve with lemon.
Nutrients it supplies
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