Discover how to make Harira, a traditional Moroccan soup that's perfect for Ramadan. This hearty and flavorful dish combines tomatoes, lentils, chickpeas, and a blend of aromatic spices. Ideal for breaking your fast or as a comforting meal any time, this recipe will guide you through creating a delicious Harira from scratch.

Ingredients:

- 2 tbsp olive oil

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 celery stalk, chopped

- 1 large carrot, diced

- 1 green bell pepper, chopped

- 1 tsp ground cumin

- 1 tsp ground coriander

- 1 tsp ground ginger

- 1 tsp paprika

- 1/2 tsp ground cinnamon

- 1/4 tsp turmeric

- 1 can (14 oz) diced tomatoes

- 1 cup dried lentils (green or brown)

- 1/2 cup dried chickpeas (soaked overnight and drained) or 1 can (15 oz) chickpeas, drained

- 6 cups vegetable or chicken broth

- 1/2 cup fresh cilantro, chopped

- 1/2 cup fresh parsley, chopped

- 2 tbsp tomato paste

- Salt and black pepper to taste

- 1/2 cup vermicelli or small pasta (optional)

- 1 lemon, cut into wedges (for serving)

Instructions:

Prepare the Base: Heat the olive oil in a large pot over medium heat. Add the chopped onion, garlic, celery, carrot, and green bell pepper. Sauté for about 5-7 minutes until the vegetables are soft and the onions are translucent.

Add Spices: Stir in the ground cumin, coriander, ginger, paprika, cinnamon, and turmeric. Cook for another minute until the spices are fragrant.

Incorporate Tomatoes: Add the diced tomatoes and tomato paste to the pot. Stir well and let it cook for about 5 minutes.

Combine Lentils and Chickpeas: Add the lentils, chickpeas, and broth to the pot. Bring the mixture to a boil, then reduce the heat to low. Simmer for 30-40 minutes, or until the lentils and chickpeas are tender.

Add Herbs and Pasta (if using): Stir in the chopped cilantro and parsley. If you are using vermicelli or small pasta, add it to the soup and cook for an additional 10 minutes, or until the pasta is cooked through.

Season and Serve: Season the soup with salt and black pepper to taste. Serve hot with lemon wedges on the side for a fresh, tangy finish.

Enjoy your delicious Harira as part of your Ramadan celebrations or as a comforting meal any time of the year!

Nutritional values

Certainly! Here’s the breakdown of ingredients and their benefits:

2 tbsp olive oil

- Calories: Approximately 240 kcal

- Fat: 28g

Benefits: Provides monounsaturated fats, supporting heart health and offering antioxidants.

1 large onion, finely chopped

- Calories: Approximately 45 kcal

- Carbohydrates: 11g

Benefits: Contains antioxidants and vitamins, supporting heart health and digestion.

2 cloves garlic, minced

- Calories: Approximately 27 kcal

- Carbohydrates: 6g

Benefits: Adds flavor and has anti-inflammatory and immune-boosting properties.

1 celery stalk, chopped

- Calories: Approximately 10 kcal

- Carbohydrates: 2g

Benefits: Low in calories and provides fiber, vitamins, and minerals.

1 large carrot, diced

- Calories: Approximately 30 kcal

- Carbohydrates: 7g

Benefits: Rich in beta-carotene, which supports eye health and immunity.

1 green bell pepper, chopped

- Calories: Approximately 25 kcal

- Carbohydrates: 6g

Benefits: Provides vitamins A and C, antioxidants, and supports overall health.

1 tsp ground cumin

- Calories: Approximately 8 kcal

- Carbohydrates: 1g

Benefits: Adds flavor and has antioxidant and digestive benefits.

1 tsp ground coriander

- Calories: Approximately 6 kcal

- Carbohydrates: 1g

Benefits: Adds flavor and supports digestion and immune function.

1 tsp ground ginger

- Calories: Approximately 6 kcal

- Carbohydrates: 1g

Benefits: Provides anti-inflammatory properties and supports digestion.

1 tsp paprika

- Calories: Approximately 6 kcal

- Carbohydrates: 1g

Benefits: Adds color and flavor, with antioxidants and anti-inflammatory properties.

1/2 tsp ground cinnamon

- Calories: Approximately 3 kcal

- Carbohydrates: 1g

Benefits: Adds flavor and has antioxidant and anti-inflammatory properties.

1/4 tsp turmeric

- Calories: Approximately 8 kcal

- Carbohydrates: 1.5g

Benefits: Contains curcumin, which has anti-inflammatory and antioxidant properties.

1 can (14 oz) diced tomatoes

- Calories: Approximately 70 kcal

- Carbohydrates: 16g

Benefits: Rich in vitamins C and A, antioxidants, and supports heart health.

1 cup dried lentils (green or brown)

- Calories: Approximately 230 kcal

- Carbohydrates: 40g

Benefits: High in protein and fiber, supports digestive health and energy levels.

1/2 cup dried chickpeas (soaked overnight and drained) or 1 can (15 oz) chickpeas, drained

- Calories: Approximately 130 kcal (dried chickpeas, cooked)

- Carbohydrates: 22g

Benefits: High in protein and fiber, supports digestive health and provides sustained energy.

6 cups vegetable or chicken broth

- Calories: Approximately 60 kcal (vegetable broth)

Benefits: Adds flavor and provides a base for the stew.

1/2 cup fresh cilantro, chopped

- Calories: Approximately 1 kcal per tablespoon

Benefits: Provides vitamins A, C, and K, and supports digestion and overall health.

1/2 cup fresh parsley, chopped

- Calories: Approximately 1 kcal per tablespoon

Benefits: Provides vitamins A, C, and K, and adds antioxidants.

2 tbsp tomato paste

- Calories: Approximately 30 kcal

- Carbohydrates: 7g

Benefits: Adds a rich tomato flavor and provides some antioxidants.

Salt and black pepper to taste

Benefits: Enhances flavor. Use in moderation to manage sodium intake.

1/2 cup vermicelli or small pasta (optional)

- Calories: Approximately 100 kcal

- Carbohydrates: 20g

Benefits: Adds texture and additional carbohydrates to the stew.

1 lemon, cut into wedges (for serving)

- Calories: Approximately 15 kcal per wedge

Benefits: Provides vitamin C and adds a fresh, tangy flavor.