Harira (Mauritanian Hearty Chickpea and Lentil Soup)

  • Total time - 2 hours 15 minutes (plus soaking chickpeas)
  • Preparation - 30 minutes
  • Cooking - 1 hour 45 minutes
  • Servings: 8
  • Country: Mauritania
A bowl of hearty reddish-brown Harira soup, garnished with fresh coriander and served with a lemon wedge.

Harira is synonymous with warmth and nourishment. The Mauritanian version is often less thick than the Moroccan one and sometimes excludes noodles to focus more on legumes. For this recipe, we use a small addition of lamb meat for depth of flavour.

The key to a good Harira lies in slow simmering and proper seasoning, where turmeric, ginger, and black pepper dominate. The acidity of the tomatoes is balanced with a pinch of sugar.

Ingredients

For the Soup

  • 200 g lamb meat, cut into small pieces (optional)
  • 1 cup chickpeas, pre-soaked and peeled (or canned)
  • 0.5 cup brown or green lentils, rinsed
  • 1 medium piece onion, finely chopped
  • 3 tbsp tomato paste
  • 400 g fresh tomatoes, blended
  • 1 tsp turmeric, ground
  • 1 tsp ginger, ground
  • 0.5 tsp cumin, ground
  • 0.25 tsp cinnamon
  • 2 tbsp butter or olive oil
  • 2 liters water or broth
  • to taste salt and black pepper

For Thickening (Tedouira) and Seasoning

  • 2 tbsp all-purpose flour
  • 0.5 cup water
  • 3 tbsp fresh parsley, chopped
  • 3 tbsp fresh coriander (cilantro), chopped
  • for serving lemon (wedges) and dates (optional)

Instructions

Step 1: Soup Base

Heat the butter/oil in a large pot. Add the onion and cook until soft. If using meat, add it and sear on all sides.

Step 2: Simmering

Add the tomato paste, blended tomatoes, and all the spices. Cook for 5 minutes until the aromas are combined.

Add the chickpeas and lentils. Pour in 2 liters of water/broth. Bring to a boil, reduce the heat, and simmer slowly for 1 to 1.5 hours, until the legumes and meat are tender. (If using canned chickpeas, add them in Step 4.)

Step 3: Preparing the Tedouira (Thickening)

About 15 minutes before the end of the soup cooking time, prepare the thickening mixture (tedouira): in a small bowl, thoroughly mix the flour with half a cup of cold water until smooth, ensuring no lumps remain.

Step 4: Thickening and Finishing

While stirring constantly, pour the tedouira mixture in a thin stream into the boiling soup. Cook for another 10–15 minutes until the soup thickens. The soup should simmer gently and thicken to a creamy consistency. Add salt and pepper as needed.

Finally, stir in the chopped parsley and coriander.

Step 5: Serving

Serve the Harira hot. It is traditionally served with a lemon wedge for seasoning (the lemon is squeezed directly into the bowl) and with dates or other pastries.