Meat of your choice
Vermicelli or round rice (optional)
- 1 bunch of
- 1 bunch of
- 2 teaspoons
- 1 tablespoon
- 1 teaspoon
- 1 teaspoon
- 1/2 teaspoon
- 1/2 teaspoon
Discover Harira: Morocco’s signature soup for Ramadan
Harira, pronounced “Hrira”, is an essential Moroccan soup during the holy month of Ramadan. This vegetable, meat and spice-based soup is widespread throughout the Maghreb. Try this recipe as soon as possible! Also check out the recipe for another must-try soup during Ramadan: Shorba!
Moroccan Harira: a traditional soup
Origins and history of Harira
Harira has ancient origins and is deeply rooted in Moroccan culture. This soup is the result of the influence of the various civilizations that have passed through the country over the centuries, notably the Arabs, Berbers and Andalusians.
The role of Harira during Ramadan
During the holy month of Ramadan, Harira plays a crucial role in the fast-breaking meal known as “Iftar”. This nutritious, energizing soup helps restore strength after a day of fasting.
The importance of Harira in Moroccan cuisine
Harira is considered a national dish in Morocco and is an integral part of Moroccan cuisine. It is often served at special occasions, family gatherings and religious celebrations.
Tips for making homemade Harira
- Prepare the Harira in advance and leave it to rest for a few hours, or even overnight, to allow the flavors to develop further.
- Don’t hesitate to adjust the spices to suit your preferences. You can increase or reduce the quantities to obtain the taste that suits you best.
- Keep a close eye on the meat to ensure that it is tender and melting. If necessary, extend the cooking time.
- For a vegetarian version, you can omit the meat and add more vegetables and legumes.
- Use fresh, high-quality ingredients for the best possible taste.
- Sauté vegetables and spices in olive oil to release their aromas and intensify the soup’s flavors.
- For a thicker Harira, you can add a tablespoon of flour mixed with a little cold water. This will help thicken the soup.
- Let the harira simmer for long enough to allow the flavors to develop fully.
Harira in the Cookeo: a practical, fast option
The Cookeo is an intelligent multi-cooker that makes it easy to prepare Harira. Here’s how to use the Cookeo to prepare this traditional soup:
Using the Cookeo to prepare Harira
- Start by browning the vegetables and meat in the Cookeo’s “Browning” mode.
- Add the spices, crushed tomatoes, chickpeas and lentils, then mix well.
- Select the “Pressure cooking” mode and set the recommended cooking time for the Harira ingredients. Typically, this will take around 20 to 30 minutes.
- Once cooking is complete, let the pressure escape naturally before opening the lid.
Advantages of cooking Harira in the Cookeo
- The Cookeo cooks quickly and precisely, which is ideal when you’re in a hurry.
- The Cookeo takes care of everything, so you don’t have to keep an eye on the cooking process.
- The Cookeo’s pressurized cooking preserves the flavors and nutrients of the ingredients.
Adapting the traditional recipe for Cookeo
You can follow the traditional recipe for Harira, simply adjusting the cooking times to suit the Cookeo’s “Pressure Cooking” mode.
Be careful not to overload the Cookeo with too many ingredients, as this could affect the cooking quality.
Harira and calories: nutritional analysis
If you’re concerned about your calorie intake, here’s a nutritional analysis of Harira :
Nutritional composition of Harira
- Harira is rich in protein, thanks to the meat and chickpeas.
- It also contains fiber from vegetables and lentils, which promotes good digestion.
Energy and nutritional values
- Harira is a fairly nourishing soup, with a moderate calorie content.
- On average, a portion of Harira (around 250 ml) contains around 200-250 calories.
- The soup is also rich in complex carbohydrates from vegetables, lentils and vermicelli.
- It provides a good amount of vitamins and minerals, including vitamins A, C, K, B vitamins and minerals such as iron and magnesium.
The low-calorie version of Harira
If you want to reduce the calorie content of Harira, here are a few tips:
- Opt for lean meat, such as chicken breast or turkey, and remove the skin before cooking.
- Reduce the amount of vermicelli used in the recipe or opt for whole-wheat vermicelli for a more nutritious option.
- Add more vegetables to your Harira to increase the volume without adding too many calories.
- Avoid adding high-calorie toppings, such as fried coriander leaves or croutons.
- Use spices to enhance flavours without adding extra calories.
Spices for this traditional Moroccan soup
The key spices in Harira
Spices play an essential role in the preparation of Harira, providing characteristic aromas and flavors. Key spices include :
- Turmeric, which gives the soup its beautiful yellow color and slight earthy fragrance.
- Powdered ginger, which adds a warm, slightly spicy note.
- Paprika, for a slightly smoky flavor and a hint of sweetness.
- Cinnamon, which adds a sweet and spicy touch to Harira.
The role of spices in soup preparation
The spices in Harira contribute to the complexity of the flavors and the taste balance of the soup.
Turmeric adds depth and warmth, while ginger powder adds a hint of spiciness.
Paprika and cinnamon add subtle, aromatic notes that complement the other ingredients in Harira.
Spices variations and substitutions
You can personalize Harira by adjusting the spices to suit your tastes and preferences.
If you prefer a spicier flavor, you can add cayenne pepper or harissa to the recipe.
For a milder version, you can reduce the amount of ginger or paprika.
Don’t hesitate to experiment with other spices you like, such as cumin or lacardamom, to add a personal touch to your Harira.
Harira according to Choumicha: the influence of a renowned chef
Choumicha, a famous Moroccan chef
Choumicha is a renowned Moroccan chef, known for her passion for traditional Moroccan cuisine.
She has helped popularize Harira by sharing her own authentic recipe and giving invaluable advice.
Choumicha’s recipe for Harira
Choumicha’s Harira recipe is based on the traditional version, highlighting the characteristic ingredients and spices.
She insists on using lamb meat for a richer flavor and recommends carefully sautéing vegetables for a better texture.
Choumicha’s tips for a successful Harira
Choumicha stresses the importance of patience when cooking Harira, letting the soup simmer to allow the flavors to develop fully.
She also recommends not hesitating to adjust the spices and ingredients to suit your personal preferences, while remaining true to the essence of the traditional recipe.
It’s up to you to make your own homemade Harira!
Moroccan Harira is much more than just a soup. It embodies the history and culture of Morocco, especially during the month of Ramadan. By following this authentic recipe, you’ll be able to appreciate all the aromas and flavors of this emblematic soup. So, let yourself be seduced by Harira and treat yourself to this delicious Moroccan dish. Don’t hesitate to share this culinary experience with your loved ones and discover other treasures of Moroccan cuisine.
Soak your chickpeas
The day before preparing your homemade Harira, soak your chickpeas in a large volume of water.
Preparation of the binder (Tadouira)
Mix the flour with 150ml of water using a whisk or a mixer. There should be no lumps in the mixture. If you have any, pass the Tadouira through a fine sieve. Set aside.
Peel and chop your onions. Chop your parsley and coriander bouquet. Peel the chickpeas that have been soaked in water and cut your meat into small pieces.
Preparation of the Harira broth
In a large saucepan or pot, heat a little oil and add the onions and chickpeas. Then add the meat pieces, parsley and half of your coriander bouquet. Add half the tomato paste and the lentils (optional). Let the mixture colour over medium heat.
Preparation of the tomato coulis
In the meantime, peel your tomatoes and blend them into a nice tomato coulis. You can cook them in boiling water for about 5 minutes so that the tomato skins come off naturally. Then add the tomato coulis to the pan.
Add spices and simmer
Add salt, pepper, ginger, turmeric and cinnamon. Mix well and fry your Harira for about ten minutes on low heat.
After 10 minutes, add 1.5L of water and cook your Harira over medium heat for about 1 hour, covered, until the chickpeas are cooked through and tender.
Add the Tadouira (binder)
After 1 hour of cooking over medium heat, pour the Tadouira (the mixture of water and flour) into your Harira, stirring constantly. Keep stirring until the Harira starts to boil again.
Then add the vermicelli (or round rice, depending on what you choose). You can also use thin spaghetti (3 gauge) for this recipe.
Add the remaining cilantro and simmer for about 10 minutes, still on medium heat. Remove your Harira from the heat!
Your home-made Moroccan Harira is ready!
You've made an authentic homemade Moroccan Harira! Serve it hot with a slice of lemon and a good homemade bread. You can also accompany it with dates. It is an ideal soup for Ramadan!