Hearty tomato soup with lentils, chickpeas, and herbs
Moroccan Harira
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Servings
8
8 servings
Difficulty
Easy
Cost
Budget
$
Moroccan Harira
Hearty tomato soup with lentils, chickpeas, and herbs
★4.6(24)
A warming Moroccan soup thick with lentils, chickpeas, tomatoes, and fresh herbs, spiced with ginger, cinnamon, and saffron. Traditionally served to break the fast during Ramadan.
15m
Prep Time
45m
Cook Time
60m
Total Time
8
Servings
Easy
Difficulty
Budget $
Cost
Sarah Chen
(Updated )
Harira is Morocco's most cherished soup, prepared in enormous pots during Ramadan and served at sunset. Its silky tomato base is loaded with lentils, chickpeas, and vermicelli for a soul-warming bowl.
Mediterranean cooking celebrates fresh ingredients, healthy fats, and bold flavors. This recipe embodies that philosophy with ingredients you can find at any grocery store.
Mediterranean cooking celebrates the connection between good food and good living. Moroccan Harira embodies that spirit with bright, fresh flavors and wholesome ingredients that nourish as much as they satisfy. This recipe proves that eating well does not require complicated techniques — just quality ingredients and a little care.
The key to nailing this dish is proper heat management and timing. Start with your protein at room temperature, season generously at every stage, and resist the urge to rush. Let each component develop its flavor fully before moving to the next step — patience here pays off enormously in the final result.
Ingredients
- 1 cup green lentils
- 1 can (15 oz) chickpeas, drained
- 1 can (28 oz) crushed tomatoes
- 1/2 cup fresh cilantro and parsley, chopped
- 1 tsp each: ginger, cinnamon, turmeric
- 2 tbsp flour mixed with 1/2 cup water (for thickening)
Instructions
- 1
Sauté diced onion and celery in olive oil. Add ginger, cinnamon, turmeric, and pepper, stirring until fragrant.
- 2
Add crushed tomatoes and 6 cups water. Bring to a boil.
- 3
Add lentils and simmer 25 minutes until almost tender.
- 4
Add chickpeas and simmer 10 more minutes. Stir in the flour slurry to thicken.
- 5
Finish with chopped cilantro, parsley, and a squeeze of lemon. Serve with dates and crusty bread.
Serving Suggestions
Ways to Serve This Dish
Serve with crusty artisan bread for dipping
Finish with a drizzle of high-quality extra virgin olive oil
Pair with a simple arugula salad dressed in lemon vinaigrette
Substitutions
Green lentilsRed lentils
Red lentils break down faster, creating a naturally thicker soup
Flour slurryBlended cooked rice
Gluten-free thickening alternative
Tips & Storage
Pro Tips
The flour slurry should be smooth before adding — lumps will not dissolve in the soup.
Serve with dates and shebakia (honey cookies) for a traditional Ramadan iftar.
Let the protein rest for 5-10 minutes after cooking to allow the juices to redistribute for maximum tenderness.
Season each component individually rather than seasoning at the end — this builds deeper, more complex flavor throughout.
Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze individual portions in freezer-safe containers for up to 3 months. Label with the date and recipe name.
Reheating
Reheat on the stovetop. Add water as needed since the soup thickens in the fridge.
Recipe Notes from Our Kitchen
Editor's Note
Editor's note: We tested this with both bone-in and boneless cuts and both work well. Bone-in takes a bit longer but rewards you with richer, more flavorful results.
Nutrition Facts
Per serving (0mg) · 8 servings
Calories220
LowModerateHigh
A moderate-calorie serving · based on a 2,000 cal daily diet
Protein12g
Carbohydrates2g
Fat40g
Fiber380mg
Sugar10g
Sodium4g
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- Can I make it gluten-free?
- Skip the flour slurry and let the lentils break down naturally to thicken the soup.
- Is harira always vegetarian?
- Many versions include lamb. This version is vegan but you can add diced lamb with the onions.
- Can I make this ahead of time?
- Yes — prepare up to the final cooking step, refrigerate, then finish cooking when ready to serve. Most dishes actually benefit from a rest in the fridge as the flavors have time to meld.
- How do I know when it is done?
- The most reliable method is an instant-read thermometer. For chicken, look for 165°F internal. For beef, 130°F for medium-rare, 140°F for medium. For pork, 145°F. Visual cues include clear juices and firm-to-the-touch texture.
About Sarah Chen
Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.
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