Moroccan · Soup
Harira with Freekeh (Smoked Green Wheat Harira)
A rustic Fassi-style harira that swaps some of the usual vermicelli and flour for freekeh — roasted young green wheat with a smoky, nutty bite. Tomatoes, chickpeas, lentils and a big handful of coriander and celery leaf build the body, and the freekeh keeps its chew even after a long simmer. It is the bowl you want on a cold Atlas evening, torn khobz alongside.
- Prep
- 25 min
- Cook
- 75 min
- Total
- 100 min
- Serves
- 6
- Level
- Medium
Ingredients
- 150 g brown lentils, rinsed
- 150 g cooked chickpeas (or tinned, drained)
- 120 g cracked freekeh, rinsed
- 400 g ripe tomatoes, grated (skins discarded)
- 1 large onion, finely chopped
- 2 celery sticks with leaves, finely chopped
- 1 large bunch coriander plus a little flat-leaf parsley, chopped
- 1 tsp ground ginger, 1 tsp turmeric, 1/2 tsp cinnamon, black pepper
- 1 tbsp tomato purée
- 3 tbsp olive oil or a knob of smen
- Salt, and 1 lemon to serve
Method
- 1
Build the base
Warm the oil in a large pot and soften the onion and celery for 8 minutes without colouring. Stir in ginger, turmeric, cinnamon and pepper and let them bloom for a minute.
- 2
Add tomato and lentils
Add the grated tomato and tomato purée, cook 5 minutes until it darkens, then add the lentils and 1.5 litres water. Bring to a simmer.
- 3
Cook the freekeh in
After the lentils have had 15 minutes, add the rinsed freekeh and chickpeas. Simmer gently 30–40 minutes until the freekeh is tender but still nutty and the lentils are soft.
- 4
Finish with herbs
Stir in most of the coriander and parsley, season with salt, and loosen with a little hot water if it has thickened too much — harira should pour, not stand.
- 5
Serve
Ladle into bowls, scatter the last of the herbs and serve with lemon wedges, dates and khobz.
Chef's tips
- Rinse freekeh well and skim any foam — young green wheat can carry chaff and a little bitterness.
- If you want the classic silky harira texture, whisk 1 tbsp flour into a cup of cold water and stream it in for the last 10 minutes, stirring constantly.
- A spoon of smen instead of some of the oil gives that unmistakable aged-butter depth.
Frequently asked questions
What is freekeh?
Freekeh is durum wheat harvested while still green, then roasted and rubbed — the roasting gives it a smoky, nutty flavour and it holds its bite in soups better than rice or vermicelli.
Can I make it vegetarian?
It already is, if you use olive oil instead of smen. Freekeh, lentils and chickpeas together make it substantial enough to be a main.