Morocco • Africa • medium • 55 mins
Morocco Harira
Description
Harira is a traditional Moroccan soup that is rich in flavor and nutrients, often enjoyed during Ramadan to break the fast. It symbolizes hospitality and is a staple in Moroccan cuisine, reflecting the country’s diverse culinary heritage.
Ingredients
- 1 cup lentils
- 1/2 cup chickpeas (soaked overnight)
- 1/2 cup rice
- 1 large onion, finely chopped
- 2 tomatoes, pureed
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1/2 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1 teaspoon turmeric
- 1 teaspoon black pepper
- Salt to taste
- 2 tablespoons olive oil
- 8 cups water or vegetable broth
- 1/2 lemon, juiced
- 2 dates, chopped (optional for sweetness)
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onions and sauté until translucent.
- Stir in the pureed tomatoes, parsley, cilantro, cinnamon, ginger, turmeric, black pepper, and salt. Cook for about 5 minutes.
- Add the lentils, chickpeas, and rice to the pot. Pour in the water or vegetable broth and bring to a boil.
- Reduce heat to low and simmer for about 30-40 minutes, stirring occasionally, until the lentils and chickpeas are tender.
- Adjust seasoning if necessary and add the lemon juice and chopped dates if using.
- Serve hot, garnished with additional parsley or cilantro if desired.
Nutritional Information
Calories: 250 per serving
Servings: 6
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: gluten, nuts
Health Benefits
Harira is rich in plant-based protein from lentils and chickpeas, providing essential amino acids necessary for muscle repair and overall health. The spices like turmeric and ginger offer anti-inflammatory properties, while the fresh herbs contribute antioxidants that support immune function. This dish is not only gluten-free and vegan, making it suitable for various dietary needs, but it also reflects the cultural significance of communal meals in Moroccan tradition, promoting social wellness.
Cultural Significance
Harira is not only a nourishing meal but also a symbol of community and family gatherings, especially during Ramadan when it is traditionally served to break the fast. It represents the blending of various cultural influences in Moroccan cuisine, including Arab, Berber, and Mediterranean.
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