Why Harira is the Ultimate Moroccan Ramadan Soup

Here are 7 powerful reasons why Harira is the ultimate Moroccan soup for Ramadan:

1. Packed with Nutrients & Energy

Harira is rich in proteins, fiber, and essential vitamins from lentils, chickpeas, and fresh herbs, making it the perfect meal to replenish energy after a day of fasting.

2. Keeps You Hydrated

With its high water content, Harira helps rehydrate the body and prevents dehydration, a key benefit during Ramadan fasting.

3. A Perfect Balance of Flavors & Spices

The combination of tomatoes, turmeric, ginger, cinnamon, and fresh herbs creates a warm, aromatic, and satisfying taste experience.

4. Easy to Digest & Gentle on the Stomach

After long fasting hours, the light yet nourishing texture of Harira makes it an ideal dish to ease digestion without overwhelming the stomach.

5. A Symbol of Tradition & Togetherness

Harira is more than just food—it’s a cultural tradition that brings families and communities together at iftar, reinforcing bonds of hospitality and sharing.

6. Versatile & Customizable

From adding vermicelli or rice to adjusting spice levels, Harira can be tailored to different preferences while maintaining its authentic taste.

7. Perfect for All Seasons

While Harira is a Ramadan staple, its warming and comforting qualities make it a favorite during cold winter nights or any time you crave a hearty meal.

A Tradition Rooted in History

Harira draws its origins from Berber and Arabic cuisines that have shaped Morocco’s gastronomic identity over the centuries. Its name is believed to derive from the Arabic word “harir,” meaning “silk,” evoking the silky and creamy texture of this preparation. While it’s now inseparable from Ramadan, this complete soup is enjoyed throughout the year, particularly during cool winter evenings when its comforting warmth is especially appreciated.

Every Moroccan family has its own harira recipe, passed down from generation to generation, with its own regional variations. Some versions include vermicelli, others favor rice, but the very essence of this dish remains unchanged: a perfect balance between legumes, meat, fresh herbs, and spices.

Ingredients (for 6 people)

To prepare an authentic Moroccan harira, you will need the following ingredients:

• 1.5 liters of water
• 500 g of Harira, Traditional Ramadan Soup
• 200 g of meat (usually lamb or beef) cut into small pieces
• 100 g of lentils
• 100 g of chickpeas (previously soaked)
• 1 medium onion
• 50 g of flour
• 50 g of round rice
• 1 generous bunch of fresh cilantro
• 1 bunch of fresh parsley
• 1 tablespoon of vegetable oil
• 2 teaspoons of tomato paste
• 1 teaspoon of butter (or smen, traditional fermented butter)
• 1 celery stalk
• 1 teaspoon of turmeric
• 3 pinches of cinnamon
• ½ teaspoon of ground ginger
• Salt and pepper to taste

Necessary Equipment

Preparing harira doesn’t require sophisticated equipment. Here’s what you’ll need:

• A large pot or saucepan (ideally a pressure cooker to reduce cooking time)
• A potato masher or immersion blender for the tomatoes
• A grater for the onion (optional)
• A wooden spoon for regular stirring
• A jar with a lid to prepare the flour-water mixture

Step-by-Step Preparation

Preparation time: 20 minutes Cooking time: 1 hour 25 minutes

1. Preparing the ingredients: Start by cutting the meat into small cubes. Finely chop the cilantro, parsley, and celery. Mince the onion or grate it to get a finer texture that will blend perfectly into the soup.
2. Aromatic base: In your pressure cooker or pot, place the meat, chopped herbs, onion, and chickpeas after removing their skin by rubbing them between your thumb and index finger (a traditional step that makes the soup more digestible). Rinse the chickpeas well after this operation.
3. Adding spices and legumes: Add the lentils, cinnamon, turmeric, ginger, a pinch of pepper and salt. Then incorporate the butter (or smen), vegetable oil, tomato paste, and fresh tomato pulp. Let the mixture simmer over low heat for 5 to 10 minutes to allow the flavors to start blending.
4. Initial cooking: Pour in about 1.5 to 2 liters of water and bring to a boil. Cover and cook for 20 to 30 minutes in a pressure cooker, or about 1 hour in a traditional pot. This step allows the chickpeas and meat to become perfectly tender.
5. Preparing the thickener: In the meantime, dilute the flour in 50 cl of cold water in a jar. Close the jar and shake it vigorously to prevent lumps from forming. This mixture will give harira its characteristic creamy texture.
6. Finishing touches: Once the chickpeas and meat are well cooked, reduce to medium heat and add the round rice. Gradually pour in the flour-water mixture while constantly stirring to prevent lumps from forming.
7. Final cooking: Let the whole mixture boil for 10 to 15 minutes, stirring frequently. The soup will gradually thicken thanks to the flour and the cooking rice. Check the seasoning and adjust according to your taste. The ideal consistency of harira should be velvety but not too thick – don’t hesitate to add a little water if necessary.

Serving and Accompaniments

Traditionally, harira is enjoyed piping hot, served in individual bowls. For an authentic iftar meal during Ramadan, accompany it with:

• Fresh or dried dates
• Dried figs
• Chebakia (honey and sesame pastries)
• Semolina flatbreads (msemen or batbout)
• Hard-boiled eggs

The freshness of cilantro and parsley wonderfully contrasts with the warmth of the spices, creating a perfect balance of flavors. For an additional touch of freshness, you can also add some chopped chervil when serving.

Nutritional Information

A generous portion of harira (about 250 ml) provides:

• 464 kcal
• 38 g of protein (24% of recommended daily intake)
• 34.2 g of sugars (77% of recommended intake)
• 11.3 g of fat (14% of recommended intake)

These values make harira a complete and balanced meal, particularly suitable for breaking the Ramadan fast, as it provides hydration, protein, and complex carbohydrates that gradually release their energy.

A Soup with Multiple Benefits

Beyond its taste qualities, harira has many nutritional benefits. Legumes provide fiber and plant proteins, while fresh herbs bring essential vitamins and minerals. The combination of spices like turmeric and ginger has recognized anti-inflammatory properties.

For people fasting during Ramadan, this soup constitutes an ideal transition, allowing the body to rehydrate and gradually receive necessary nutrients after a day without food or drink.

Whether you prepare it for Ramadan or simply to discover the flavors of Moroccan cuisine, harira will captivate you with its aromatic richness and comforting texture. Don’t hesitate to adapt it according to your preferences – it’s this flexibility that makes the beauty of traditional recipes passed down from generation to generation.