Moroccan tomato soup with lentils and chickpeas
Harira
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Servings
6
8 cups
Difficulty
Medium
Cost
Budget
$
Harira
Moroccan tomato soup with lentils and chickpeas
★4.5(22)
A hearty Moroccan soup brimming with lentils, chickpeas, tomatoes, and warm spices. Traditionally served to break the fast during Ramadan, this soup is deeply nourishing.
15m
Prep Time
45m
Cook Time
60m
Total Time
6
Servings
Medium
Difficulty
Budget $
Cost
Sarah Chen
(Updated )
Harira is Morocco's most iconic soup—a complex, warming bowl of lentils, chickpeas, and aromatics thickened with a flour-and-egg swirl. It's a celebration of North African spices.
Whether you are feeding a hungry family or hosting friends, this main course delivers the kind of satisfaction that keeps people coming back.
What makes Harira worth adding to your regular rotation is the balance between effort and reward. The ingredient list is straightforward, the technique is approachable, and the result consistently delivers the kind of deep, satisfying flavor that makes people ask for the recipe. Whether you are cooking for yourself on a quiet evening or feeding a table full of guests, this dish scales beautifully and never disappoints.
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
Instructions
- 1
Sauté onion and celery in olive oil for 5 minutes. Add all spices and cook 1 minute.
- 2
Add tomatoes, lentils, and 6 cups water or broth. Bring to a boil.
- 3
Reduce heat and simmer 30 minutes until lentils are tender.
- 4
Add chickpeas and 2 tbsp flour whisked into 1/4 cup cold water. Simmer 10 more minutes until thickened.
- 5
Stir in fresh cilantro and parsley. Serve with lemon wedges and dates on the side.
Serving Suggestions
Ways to Serve This Dish
Serve with a fresh side salad for a balanced meal
Pair with your favorite grain or bread on the side
Garnish with fresh herbs for a beautiful presentation
Substitutions
Green lentilsRed lentils
Will break down more, creating a thicker soup
Fresh cilantroFresh parsley only
If you don't like cilantro, double the parsley
Tips & Storage
Pro Tips
The flour slurry is traditional—whisk it separately to avoid lumps.
Serve with dates and chebakia pastries 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 stove, adding water as it thickens when stored.
Recipe Notes from Our Kitchen
Editor's Note
Editor's note: Do not skip the resting step at the end. It makes a bigger difference than any single ingredient in the recipe. Five minutes of patience pays off in juiciness and flavor.
Nutrition Facts
Per serving (0mg) · 6 servings
Calories260
LowModerateHigh
A moderate-calorie serving · based on a 2,000 cal daily diet
Protein14g
Carbohydrates4g
Fat44g
Fiber520mg
Sugar10g
Sodium5g
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- Is harira always vegetarian?
- Many recipes include lamb or beef. This version is vegetarian but you can add diced lamb.
- What makes it thick?
- A flour-water slurry stirred in at the end gives harira its signature body.
- 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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