A classic Moroccan chicken and lentil soup thickened with chickpeas, fresh herbs, and warm spices. Finished with lemon and an optional egg swirl for a silky, balanced suhoor.
Harira is one of the most famous soups of the Maghreb, traditionally prepared in Ramadan to break the fast. Its name comes from 'harir', meaning silky, a nod to its silky texture.
The chicken version differs from the original lamb version in flavor but is easier to digest. For suhoor, it provides a satisfying fullness from the lentils and chickpeas.
Drain the soaked chickpeas and boil them in water with a pinch of turmeric for 30 minutes until tender. Drain and set aside.
In a large pot, heat the olive oil and brown the chicken thighs for 5 minutes per side. Remove and set aside.
In the same pot, sauté the onion and celery for 5 minutes until softened. Add the fresh ginger, cumin, turmeric, and cinnamon and cook for another 2 minutes.
Stir in the tomato paste and chopped tomato and leave on the heat for 5 minutes until thickened. Return the chicken to the pot and pour in 2 liters of water.
Add the lentils, chickpeas, parsley, and cilantro. Cover the pot and leave on low heat for 40 minutes until the chicken and lentils are cooked. Remove the chicken, strip it off the bone, and return it to the pot.
Lower the heat and stir in the lemon juice. If you want a thicker consistency, mix the flour with cold water and stir it in. Whisk the eggs with a spoonful of water and drizzle them in thin threads while stirring continuously.
Heat the harira in deep bowls and garnish with fresh parsley. Serve with dates dipped in ginger (flash-fry the dates in hot oil for 10 seconds) and a piece of bread.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Moroccan Chicken Harira, and how to fix them:
Add more dissolved flour or blend part of the lentils. Harira thickens as it cools.
Cook for an hour instead of 40 minutes. Chicken on the bone needs more time.
Double the turmeric and add a spoonful of local ghee at the end. Spices open up in fat.
Soak them for 24 hours instead of 12 and boil them for an hour. Older chickpeas need longer.
Three days. Reheat on low heat with added water.
Two months. Freeze without the egg and lemon and add them when reheating.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| chicken | cubed lamb | same weight | Cook for 60 minutes longer. |
| chickpeas | fava beans | same weight | Different flavor and a thicker consistency. |
| yellow lentils | green lentils | same weight | Cook for 15 minutes longer. |
| egg | cornstarch | 10 g + water | A plant-based version. |
| Ingredient | 6 people | 12 people | 18 people |
|---|---|---|---|
| Chicken | 400 g | 800 g | 1200 g |
| Lentils | 150 g | 300 g | 450 g |
| Chickpeas | 100 g | 200 g | 300 g |
| Onion | 100 g | 200 g | 300 g |
| Tomato | 200 g | 400 g | 600 g |
Soak the chickpeas for at least 12 hours with a pinch of baking soda to speed up boiling. Choose yellow lentils because they dissolve into the soup and give the silky texture. Add the lemon only at the end.
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