Mauritanian Harira
A rich and nourishing soup, traditionally served to break the fast during Ramadan, but enjoyed year-round. This Mauritanian version of Harira is a hearty blend of legumes, meat, vegetables, and aromatic spices.
🧂 Ingredients
- 300 g Lamb or beef(cubed)
- 1 cup Chickpeas(soaked overnight or canned (rinsed))
- 0.5 cup Lentils(brown or green, rinsed)
- 1 large Onions(chopped)
- 400 g Tomatoes(canned crushed or pureed)
- 2 stalks Celery stalks(chopped)
- 0.5 cup Cilantro(chopped, divided)
- 0.5 cup Parsley(chopped, divided)
- 4 cloves Garlic cloves(minced)
- 1 tsp Ginger(grated)
- 2 tbsp Olive oil
- 1 Cinnamon stick
- 1 tsp Turmeric
- 1 tsp Cumin
- 1 tsp Paprika
- to taste Salt
- to taste Black pepper
- 1.5 liter Water or beef broth
- for serving Lemon wedges
👨🍳 Instructions
- 1
If using dried chickpeas, ensure they have been soaked overnight and are tender. If using canned, rinse them well.
- 2
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the cubed meat and brown it on all sides. Remove the meat and set aside.
- 3
Add the chopped onions to the pot and sauté until softened, about 5 minutes. Add the minced garlic and grated ginger, and cook for another minute until fragrant.
- 4
Stir in the turmeric, cumin, paprika, cinnamon stick, salt, and pepper. Cook for 1 minute until fragrant.
- 5
Add the crushed tomatoes, chopped celery, half of the chopped cilantro, and half of the chopped parsley to the pot. Stir well.
- 6
Return the browned meat to the pot. Add the soaked chickpeas and rinsed lentils.
- 7
Pour in the water or beef broth. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for at least 1 hour, or until the meat is tender and the legumes are cooked through.
- 8
Remove the cinnamon stick. Taste and adjust seasonings as needed.
- 9
Just before serving, stir in the remaining chopped cilantro and parsley.
- 10
Serve hot, with lemon wedges on the side for squeezing into the soup.
💡 Pro Tips
- ✓For a vegetarian version, omit the meat and use vegetable broth.
- ✓You can thicken the soup by mashing some of the chickpeas against the side of the pot or by adding a slurry of flour and water.
- ✓Harira often tastes even better the next day as the flavors meld together.
🔄 Variations
- Add diced carrots or zucchini for extra vegetables.
- A pinch of saffron can add a beautiful color and subtle flavor.
- Some recipes include a small amount of vermicelli or rice added in the last 15 minutes of cooking.