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Photo:Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Active Time:20 minsTotal Time:1 hr 10 minsServings:8Jump to Nutrition Facts
Active Time:20 minsTotal Time:1 hr 10 minsServings:8
Active Time:20 mins
Active Time:
20 mins
Total Time:1 hr 10 mins
Total Time:
1 hr 10 mins
Servings:8
Servings:
8
Jump to Nutrition Facts
Jump to recipe
A Bowl of Harira Is Like a Hug From Morocco During Ramadan
For approximately one month each year, Muslims around the world celebrate Ramadan through various traditions and rituals. Many traditions around Eid al-Fitr and Ramadan involve donations to charity, scheduled prayers and recipes that have been passed down for generations. Even though I was born and raised in Washington state, thousands of miles away from my extended family in Morocco, my dad preserved these traditions through food like mechoui (slow-roasted lamb), vegetable salads, chebakia (sesame cookies) and harira. Harira is a tomato-based soup featured at the center of our Moroccan iftar table (the meal served to break the fast each day) during the month of Ramadan, fueling our bodies after a long day of fasting. While it’s not uncommon to serve this soup outside of the holiday, I can’t help but be reminded of these traditions whenever I enjoy a bowl.
Most of my Ramadans were spent in the United States, but my brother and I often reminisce over shared memories of times we spent celebrating Ramadan and Eid al-Fitr in Morocco. Ramadan itself felt like a daily challenge, with the excitement of waking up early to grab a bite before the sun rose, days spent preserving energy when possible, family dinners at sunset and a heightened appreciation for our food and our ability to challenge our minds and bodies. Sometimes we would have a heartier dinner like tagine with a salad, but most nights it was some combination of this traditional Moroccan spread: dates, milk, hard-boiled eggs, semolina pancakes, sesame cookies, tea and harira.
Our Ramadan and Eid al-Fitr traditions spent at home in the United States were mellow in comparison, but still something we looked forward to every year. My dad would find the best quality meat to use to make big batches of harira for us to enjoy after sunset. We used the special cookie cutters he brought home from Morocco so we could make chebakia together. We even had our own set of walnut spoons, traditionally used when enjoying our harira. While our parents didn’t require my brother and I to fast, we would challenge ourselves to do so a few days each Ramadan, finding a sense of pride in sharing our traditions with curious peers at school. Even though we were more secular, practicing these rituals helped us to feel closer to our family in Morocco, and closer to our roots. It gave us a sense of humility and accomplishment.
To this day, I hold a deep appreciation for these lessons, especially during the month of Ramadan. If you’re interested in exploring this holiday through a Moroccan lens, I invite you to try this recipe, learn more about the holy month of Ramadan, and find a new appreciation for the Quran’s teaching that “with hardship comes ease.”
Cook Mode(Keep screen awake)Ingredients2tablespoonsextra-virgin olive oil1poundbeef stew meat, cut into bite-size pieces1mediumonion, diced2stalkscelery, chopped3/4cupmincedfresh cilantro, divided, plus more for garnish3/4cupmincedfresh parsley, divided8cupswater128-ounce cancrushed tomatoes1cupdry brownorgreen lentils, rinsed1cupno-salt-added canned chickpeas, rinsed1tablespoonground pepper2teaspoonsground ginger1 1/2teaspoonssalt1/2teaspoonground turmeric1/2teaspoonground cinnamon1cupfideo noodlesorbrokenvermicelli
Cook Mode(Keep screen awake)
Ingredients
2tablespoonsextra-virgin olive oil
1poundbeef stew meat, cut into bite-size pieces
1mediumonion, diced
2stalkscelery, chopped
3/4cupmincedfresh cilantro, divided, plus more for garnish
3/4cupmincedfresh parsley, divided
8cupswater
128-ounce cancrushed tomatoes
1cupdry brownorgreen lentils, rinsed
1cupno-salt-added canned chickpeas, rinsed
1tablespoonground pepper
2teaspoonsground ginger
1 1/2teaspoonssalt
1/2teaspoonground turmeric
1/2teaspoonground cinnamon
1cupfideo noodlesorbrokenvermicelli
DirectionsHeat oil in a large pot over medium heat. Add beef, onion, celery and ¼ cup each cilantro and parsley. Cook, stirring occasionally, until the beef is browned and the onion and celery are softened, about 10 minutes.Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoAdd water, tomatoes and their juice, lentils, chickpeas, pepper, ginger, salt, turmeric and cinnamon to the pot. Bring to a boil over high heat, then reduce heat to a simmer. Cook, covered and stirring once or twice, until the beef and lentils are tender, about 45 minutes.Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoStir the soup well; add noodles. Cook over medium-high heat, stirring occasionally, until the noodles are tender, 5 to 7 minutes. Stir in the remaining ½ cup each cilantro and parsley. Serve garnished with more cilantro, if desired.Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoNutrition InformationServing Size: 1 2/3 cupsCalories 318, Fat 7g, Saturated Fat 2g, Cholesterol 36mg, Carbohydrates 41g, Total Sugars 7g, Added Sugars 0g, Protein 24g, Fiber 10g, Sodium 695mg, Potassium 958mgEatingWell.com, March 2024
Directions
Heat oil in a large pot over medium heat. Add beef, onion, celery and ¼ cup each cilantro and parsley. Cook, stirring occasionally, until the beef is browned and the onion and celery are softened, about 10 minutes.Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoAdd water, tomatoes and their juice, lentils, chickpeas, pepper, ginger, salt, turmeric and cinnamon to the pot. Bring to a boil over high heat, then reduce heat to a simmer. Cook, covered and stirring once or twice, until the beef and lentils are tender, about 45 minutes.Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoStir the soup well; add noodles. Cook over medium-high heat, stirring occasionally, until the noodles are tender, 5 to 7 minutes. Stir in the remaining ½ cup each cilantro and parsley. Serve garnished with more cilantro, if desired.Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoNutrition InformationServing Size: 1 2/3 cupsCalories 318, Fat 7g, Saturated Fat 2g, Cholesterol 36mg, Carbohydrates 41g, Total Sugars 7g, Added Sugars 0g, Protein 24g, Fiber 10g, Sodium 695mg, Potassium 958mg
Heat oil in a large pot over medium heat. Add beef, onion, celery and ¼ cup each cilantro and parsley. Cook, stirring occasionally, until the beef is browned and the onion and celery are softened, about 10 minutes.
Add water, tomatoes and their juice, lentils, chickpeas, pepper, ginger, salt, turmeric and cinnamon to the pot. Bring to a boil over high heat, then reduce heat to a simmer. Cook, covered and stirring once or twice, until the beef and lentils are tender, about 45 minutes.
Stir the soup well; add noodles. Cook over medium-high heat, stirring occasionally, until the noodles are tender, 5 to 7 minutes. Stir in the remaining ½ cup each cilantro and parsley. Serve garnished with more cilantro, if desired.
Nutrition InformationServing Size: 1 2/3 cupsCalories 318, Fat 7g, Saturated Fat 2g, Cholesterol 36mg, Carbohydrates 41g, Total Sugars 7g, Added Sugars 0g, Protein 24g, Fiber 10g, Sodium 695mg, Potassium 958mg
Nutrition Information
Serving Size: 1 2/3 cupsCalories 318, Fat 7g, Saturated Fat 2g, Cholesterol 36mg, Carbohydrates 41g, Total Sugars 7g, Added Sugars 0g, Protein 24g, Fiber 10g, Sodium 695mg, Potassium 958mg
Serving Size: 1 2/3 cups
Calories 318, Fat 7g, Saturated Fat 2g, Cholesterol 36mg, Carbohydrates 41g, Total Sugars 7g, Added Sugars 0g, Protein 24g, Fiber 10g, Sodium 695mg, Potassium 958mg
EatingWell.com, March 2024
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Nutrition Facts(per serving)322Calories9gFat35gCarbs29gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
