Harira soup

Harira soup

Green Kitchen Travels

You should have seen our daughter’s eyes the first time we tried harira in Morocco. It was not so much the soup itself, but rather the dates by the side of the soup that got her attention. Dates are one of her absolute favourite things in the world and the thought of having them for dinner (with or without the soup) made her giggle with joy. They are actually one of the secrets behind this recipe. The sweet dates add roundness and, at the same time, increase the flavours of all the spices in this rich tomato and chickpea soup.


Quantity Ingredient
2 tablespoons cold-pressed olive oil
or 2 tablespoons coconut oil
1 onion
2 garlic cloves
2 large celery sticks
2 large carrots
1 tablespoon ground ginger
1 tablespoon ground paprika
1 tablespoon ground turmeric
1 tablespoon ground cumin
2 tablespoons tomato puree
1 litre water
or 1 litre vegetable stock
400g canned whole plum tomatoes
1 tablespoon lemon juice, or more to taste
100g dried chickpeas, soaked and cooked

To serve

Quantity Ingredient
a handful flat-leaf parsley, leaves picked
10 fresh soft dates, pitted


  1. Heat the oil in a large saucepan over a low to medium heat and sauté the onion, garlic, celery and carrots for about 5 minutes. Stir occasionally to make sure they don’t brown too much. Add all four spices and stir well. Fry briefly, stirring, until they smell fragrant. Add the tomato purée, water or vegetable stock and tomatoes and simmer for 30 minutes. Add the lemon juice and more seasoning to taste.
  2. Add the chickpeas and simmer for a further minute. Serve with plenty of fresh parsley and fresh dates on the side or cut into smaller pieces and place on the soup. It can be stored in the fridge for 3–5 days and freezes well.
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