Moroccan · Moroccan

Harira Soup

Name: Harira Soup
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: about 10 cups
Cuisine: Moroccan
Ingredients: 2 tablespoons olive oil; 1 large onion, finely chopped; 2 celery stalks, finely chopped; 4 cloves garlic, minced; 1 tablespoon grated fresh ginger; 2 teaspoons ground turmeric; 1 teaspoon ground cinnamon; 1 teaspoon paprika; 1/4 teaspoon black pepper; 1 1/2 teaspoons salt, divided; 1/2 cup red lentils, rinsed; 1 can (28 oz / 800 g) crushed tomatoes; 6 cups vegetable or chicken broth; 1 can (15 oz / 425 g) chickpeas, drained and rinsed; 1/3 cup chopped fresh cilantro, plus more to serve; 1/4 cup chopped fresh parsley; 2 tablespoons tomato paste; 1/4 cup all-purpose flour whisked with 1/2 cup cold water (optional thickener); 1 lemon, cut into wedges, for serving

Morocco's beloved tomato, lentil and chickpea soup — hearty, bright and one-pot easy.

Bowl of Moroccan harira soup with lemon and cilantro

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Harira is the soup that perfumes every Moroccan street at sunset during Ramadan — but it is far too good to save for one month a year. Tomatoes, red lentils and chickpeas simmer with celery, onion and a warming blend of ginger, turmeric and cinnamon until the lentils collapse and thicken the broth into something between a soup and a stew. A squeeze of lemon and a shower of fresh cilantro at the end keep it bright. It is filling enough to be dinner all by itself, especially with dates and a slice of bread on the side. One pot, pantry ingredients, and the leftovers taste even better tomorrow.

❤️ Why You'll Love This Recipe

Made almost entirely from pantry staples you probably have right now.
Naturally thick and hearty without any cream.
Packed with lentils and chickpeas for a filling meatless meal.
Freezes beautifully — make a double batch.

📋 Recipe Details

Prep Time: 15 min
Cook Time: 45 min
Total Time: 60 min
Servings: 6
Difficulty: Easy

🧄 Ingredients

about 10 cups

2 tablespoons olive oil
1 large onion, finely chopped
2 celery stalks, finely chopped
4 cloves garlic, minced
1 tablespoon grated fresh ginger
2 teaspoons ground turmeric
1 teaspoon ground cinnamon
1 teaspoon paprika
1/4 teaspoon black pepper
1 1/2 teaspoons salt, divided
1/2 cup red lentils, rinsed
1 can (28 oz / 800 g) crushed tomatoes
6 cups vegetable or chicken broth
1 can (15 oz / 425 g) chickpeas, drained and rinsed
1/3 cup chopped fresh cilantro, plus more to serve
1/4 cup chopped fresh parsley
2 tablespoons tomato paste
1/4 cup all-purpose flour whisked with 1/2 cup cold water (optional thickener)
1 lemon, cut into wedges, for serving

👨‍🍳 Step-by-Step Instructions

1
Heat the olive oil in a large pot over medium heat. Add the onion and celery with a pinch of salt and cook until soft, about 6 minutes.
2
Stir in the garlic, ginger, turmeric, cinnamon, paprika and pepper. Cook for 1 minute until fragrant.
3
Add the tomato paste and cook 1 minute more, stirring.
4
Add the red lentils, crushed tomatoes and broth. Bring to a boil, then reduce to a gentle simmer. Cover partially and cook for 25 minutes, stirring occasionally, until the lentils are soft and starting to break down.
5
Add the chickpeas, cilantro, parsley and remaining salt. Simmer for 10 minutes more.
6
For a thicker, traditional texture, stir in the flour-and-water mixture and simmer for 5 minutes, stirring, until slightly velvety. Skip it for a lighter soup.
7
Taste and adjust the seasoning. The soup should be warmly spiced and thick enough to coat a spoon.
8
Ladle into bowls, top with fresh cilantro and serve with lemon wedges for squeezing.

💡 Cooking Tips

Red lentils are essential — they dissolve and thicken the soup. Brown or green lentils stay whole and change the texture.
Stir every few minutes once the lentils soften; they like to catch on the bottom of the pot.
Add the lemon at the table, not in the pot — fresh acidity keeps the flavor bright.
The soup thickens as it sits. Thin leftovers with a splash of broth or water when reheating.

🔄 Ingredient Substitutions

Add 1/2 lb of diced lamb or beef with the onions for the traditional meat version.
Swap the chickpeas for white beans, or use both.
Stir in 1/2 cup of small pasta or broken vermicelli in the last 10 minutes for extra body.
No celery? A diced carrot and an extra pinch of herbs work fine.

🧊 How to Store

Cool within two hours and refrigerate in an airtight container for up to 5 days. The flavors deepen noticeably by day two.

♨️ How to Reheat

Reheat in a pot over medium heat for 5 to 8 minutes, stirring and adding water or broth to loosen — harira thickens a lot in the fridge. Heat until steaming throughout.

❄️ Can I Freeze It?

Yes, harira freezes very well. Freeze in portions for up to 3 months. Thaw overnight in the fridge and reheat gently, thinning with a little broth. Add fresh herbs and lemon after reheating.

🥑 Nutrition Information

Per serving. These values are an estimate only and will vary with the exact ingredients and brands you use.

Calories: 240 kcal
Protein: 11 g
Carbs: 40 g
Fat: 5 g
Sodium: 780 mg

❓ Frequently Asked Questions

What is harira traditionally served with?

Dates and chebakia (honey-sesame pastries) are the classic pairing, especially during Ramadan. For a weeknight, crusty bread and lemon wedges are perfect.

Is harira vegetarian?

This version is, made with vegetable broth. Traditional recipes often include lamb or beef, which you can add if you like.

Why is my harira too thin?

Give the lentils more time to break down, or use the optional flour slurry. Simmering uncovered for the last 10 minutes also helps it thicken.

Can I make harira in a slow cooker?

Yes. Sauté the onions and spices first, then cook everything except the chickpeas and herbs on low for 6 to 7 hours. Add the chickpeas and herbs in the last 30 minutes.

💭 Final Thoughts

One pot, a can of tomatoes and a handful of lentils — that is all it takes to bring the warmth of a Moroccan evening to your table. Make a double batch; future-you will be grateful.

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