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How To Make Harira Soup (Recipe Guide) Tips And Calories

Harira Soup

Our full guide on How To Make Harira Soup one of the most popular dishes to try in Morocco.

Harira is a traditional Moroccan soup, often enjoyed to break the fast during Ramadan. It is rich, hearty, and full of flavor, combining a variety of legumes, meats, and spices.

Here’s a detailed recipe guide for making Harira soup, along with tips and calorie information.


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How to Make Harira Soup

Harira Soup Recipe Ingredients

How To Make Harira Soup (Recipe Guide) Tips And Calories

1 cup dried chickpeas, soaked overnight and drained
1/2 cup lentils, rinsed
1 lb lamb or beef, cut into small pieces
1 large onion, finely chopped
3 cloves garlic, minced
1 can (14.5 oz) diced tomatoes
1/2 cup tomato paste
1/4 cup rice or broken vermicelli
1/4 cup fresh cilantro, chopped
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon ground turmeric
1 teaspoon ground paprika
1 teaspoon ground cumin
Salt and pepper to taste
Lemon wedges (for serving)

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Step By Step How to Make Harira Soup

Cook the Meat

In a large pot, heat the olive oil over medium-high heat. Add the lamb or beef pieces and brown on all sides. Remove and set aside.

Cook the Aromatics

In the same pot, add the chopped onion and garlic. Sauté until the onion is soft and translucent.

Add the Spices

Add the ground ginger, cinnamon, turmeric, paprika, and cumin. Cook for 1-2 minutes, stirring frequently, until fragrant.

How To Make Harira Soup (Recipe Guide) Tips And Calories

Combine Ingredients

Return the meat to the pot. Add the chickpeas, lentils, diced tomatoes, and tomato paste. Stir to combine.
Add 6 cups of water, bring to a boil, then reduce heat to low. Cover and simmer for 1 hour.

Add Rice or Vermicelli

Add the rice or broken vermicelli to the pot. Simmer for another 15-20 minutes, or until the rice or vermicelli is cooked.

Finish and Serve

Stir in the chopped cilantro and parsley. Season with salt and pepper. Serve hot with lemon wedges on the side.

How To Make Harira Soup (Recipe Guide) Tips And Calories

Tips To Make Harira Soup

Soak the chickpeas overnight to reduce cooking time and improve digestibility. If you’re short on time, use canned chickpeas but adjust the cooking time accordingly.

Lamb or beef adds a rich flavor to the soup. For a vegetarian version, you can omit the meat and use vegetable broth. If the soup is too thick, add more water or broth to reach the desired consistency. If it’s too thin, let it simmer uncovered for a while to thicken.

Harira is often served with dates and lemon wedges. Squeeze a bit of lemon juice into your bowl for a fresh, tangy flavor.

How Many Calories Have Harira Soup

Chickpeas (1 cup dried): Approximately 700 calories
Lentils (1/2 cup dried): Approximately 340 calories
Lamb or Beef (1 lb): Approximately 900 calories (can vary by cut and fat content)
Olive Oil (2 tablespoons): Approximately 240 calories
Onion (1 large): Approximately 60 calories
Garlic (3 cloves): Approximately 15 calories
Diced Tomatoes (1 can): Approximately 60 calories
Tomato Paste (1/2 cup): Approximately 70 calories
Rice or Vermicelli (1/4 cup): Approximately 50 calories
Herbs and Spices: Negligible calories

Total Calories for the Batch: Approximately 2,435 calories

Calories per Serving: Approximately 405 calories

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