Harira is a traditional Moroccan legume soup in which green and red lentils come together with chickpeas and rice in an aromatic tomato base fragrant with turmeric, cumin, ginger and cinnamon. Hearty, warming and nourishing — it works perfectly well as a main course.
- Category
- soup
- Portion
- 300 g
- Yield
- 10 servings
- Nature (TCM)
- warming
- Nature (Ayurveda)
- tridoshic (vata ↓ · pitta ° · kapha ↓)
TCM: Turmeric, cumin, ginger, cinnamon and cayenne are strongly warming and support the digestive fire.
Ayurveda: Warming spices and legumes are filling and kindle digestion.
Ingredients
Base
- Extra virgin olive oil – 60 ml
- Yellow onion, finely chopped – 600 g (about 2 large)
- Celery stalks, chopped – 200 g (about 4 stalks)
- Carrots, finely diced – 250 g (about 2)
- Garlic, chopped – 40 g (about 8 cloves)
Tomato component
- Crushed tomatoes – 900 g
- Tomato paste – 90 g
- Fresh cilantro, chopped – 60 g
Legumes and grain
- Green lentils (dry, rinsed) – 300 g
- Red lentils (dry, rinsed) – 300 g (optional)
- Canned chickpeas (drained, rinsed) – 850 g
- Long-grain rice, rinsed – 90 g (alternative: 45 g broken noodles)
Liquid
- Vegetable or chicken stock – 3,500 ml (low-sodium; top up with water as needed)
Spices
- Salt – 20 g (to taste)
- Ground black pepper – 6 g
- Turmeric – 6 g
- Ground cumin – 4 g
- Ground ginger – 2 g
- Ground cinnamon – 2 g
- Cayenne pepper – 2 g (depending on your heat tolerance)
Method
- Heat the olive oil in a large pot over medium heat.
- Add the onion, celery, carrots and salt. Sauté for about 5 minutes, until the vegetables soften.
- Add the garlic and all the spices and sauté briefly, 1–2 minutes, until fragrant.
- Add the crushed tomatoes, tomato paste, cilantro, the green and red lentils and the chickpeas. Stir and let it bubble for 5 minutes.
- Pour in the stock, bring to a boil, then lower the heat.
- Simmer covered for 45 minutes, until the legumes are completely soft. Add water or stock as needed (the soup should be thick but still pourable).
- Stir in the rice and simmer for another 15 minutes, until the rice is cooked. Season with salt and pepper.
Serving
Serve hot, 300 ml per portion, with a slice of lemon on the plate.
Key ingredients
- Black (beluga) lentils
- Protein, fibre and iron; low glycaemic index.
- Red lentils
- Quickly digestible protein; cooks down to a creamy texture.
- Chickpeas
- Protein, fibre and satiety; the base of hummus.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
- Tomatoes (peeled / passata)
- Lycopene (an antioxidant), the umami base of sauces.
- Turmeric
- Curcumin — strong anti-inflammatory and antioxidant effects; traditionally supports the liver and digestion.
- Cumin
- Supports digestion and eases bloating; a source of iron.
- Ginger
- Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.
- Cinnamon
- Stabilises blood sugar, warms, adds aromatic sweetness without sugar.
- Chilli / hot pepper
- Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.
- Basmati rice
- Aromatic long-grain rice with a lower GI; a light side.
Why it’s good for the body
- Lentils and chickpeas provide plenty of plant protein and fiber.
- Turmeric and ginger have anti-inflammatory and invigorating effects.
- Warming spices traditionally support digestion and circulation.
- Tomatoes bring lycopene and umami depth.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- A traditional, hearty Moroccan soup, also suitable as a main course.
- It reheats and keeps well.
- The soup can be thickened or thinned as needed.