Moroccan Harira Soup with Lentils and Chickpeas

Moroccan harira is a warming tomato soup filled with lentils, chickpeas, celery, herbs, and aromatic spices. This vegetarian version is hearty enough for a meal and brightened with lemon and fresh cilantro.

The soup is built in layers: soften the vegetables, bloom the spices, simmer the legumes, then finish with a little flour slurry for a gently thickened broth. Serve it with warm Moroccan bread or lemon wedges.

Why You’ll Love This Harira

• Comforting, nourishing, and naturally vegetarian.
• Uses pantry-friendly lentils and chickpeas.
• Warm Moroccan spices without complicated techniques.
• Excellent for meal prep and leftovers.

Ingredient Notes

Red or brown lentils both work; red lentils soften faster and make a silkier broth. Canned chickpeas keep the recipe convenient. Fresh cilantro, parsley, celery, ginger, turmeric, cumin, and cinnamon give the soup its signature aromatic profile.

How to Make Moroccan Harira

1. Cook onion, celery, and carrot in olive oil until soft.
2. Add garlic, ginger, turmeric, cumin, cinnamon, paprika, and pepper; stir until fragrant.
3. Add tomatoes, lentils, stock, and water. Simmer until the lentils are tender.
4. Stir in chickpeas and cook until warmed through.
5. Whisk flour with water, add it gradually, and simmer until lightly thickened.
6. Finish with cilantro, parsley, lemon juice, and seasoning.

Serving Suggestions

Serve with warm bread and lemon. It pairs with Moroccan zaalouk, Turkish lentil kofte, and Greek horiatiki salad for a Mediterranean meal.

Tips and Variations

• Use vegetable stock for a richer broth.
• Add vermicelli or broken spaghetti during the final 10 minutes.
• Use chickpea flour instead of wheat flour for a gluten-free thickener.
• Add harissa for heat, or omit cinnamon for a simpler savory profile.
• Blend a cup of soup and return it to the pot for thickness without flour.

Storage and Reheating

Cool soup promptly and store it in a shallow airtight container. Refrigerate at 4°C (40°F) or below and use within 3–4 days, following USDA guidance for cooked leftovers. Reheat gently until steaming hot; add water or stock if the lentils thicken the soup overnight.

Frequently Asked Questions

Can I use dried chickpeas?

Yes, but cook them until tender before adding them. Canned chickpeas are the faster option.

Can I make harira vegan?

Yes. This version is vegan when made with vegetable stock and no dairy toppings.

How thick should harira be?

It should be spoonable but still clearly a soup. Add stock to loosen or simmer longer to reduce.

Can I freeze it?

Yes, freeze cooled portions for best quality for up to 3 months. Thaw in the refrigerator and reheat thoroughly.

Moroccan Harira Soup Recipe

Prep: 15 minutes   Cook: 45 minutes   Total: 1 hour   Serves: 6

Ingredients

• 2 tablespoons olive oil
• 1 onion, diced
• 2 celery stalks and 1 carrot, diced
• 3 garlic cloves, minced
• 1 teaspoon ground ginger
• 1 teaspoon turmeric
• 1 teaspoon cumin
• ½ teaspoon cinnamon and ½ teaspoon paprika
• 150 g red lentils, rinsed
• 800 g crushed tomatoes
• 1.5 litres vegetable stock or water
• 1 can chickpeas, drained and rinsed
• 2 tablespoons flour mixed with ½ cup water
• ½ cup chopped cilantro and ¼ cup parsley
• Juice of 1 lemon, salt, and pepper

Instructions

1. Sauté onion, celery, and carrot in olive oil until soft.
2. Add garlic and spices; cook 1 minute.
3. Add lentils, tomatoes, and stock. Simmer 30–35 minutes until tender.
4. Add chickpeas and simmer 5 minutes.
5. Whisk in the flour slurry and simmer 5–8 minutes until lightly thickened.
6. Stir in herbs and lemon. Season and serve.

Nutrition is an estimate and varies with stock, olive oil, serving size, and toppings. This recipe is for general cooking information, not medical or dietary advice.

Vegan Moroccan Harira soup

Moroccan Harira Soup is a hearty, fragrant tomato-based soup from Morocco, traditionally served to break the fast during Ramadan.

It's made by sautéing onions, celery, tomatoes, cilantro and parsley with warm spices like cumin, turmeric, cinnamon and ginger, then simmering with lentils and chickpeas, broth, and a little vermicelli. Lightly thickened for a silky, stew-like texture, it's tangy, earthy, and comforting — best served hot with lemon wedges, dates, and chebakia.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 43 minutes mins

Servings: 3

Course: Soup

Cuisine: Mediterranean

Ingredients Method Video Notes

Ingredients

  

• 2 tablespoons olive oil
• 1 onion diced
• 2 celery stalks and 1 carrot diced
• 3 garlic cloves minced
• 1 teaspoon ground ginger
• 1 teaspoon turmeric
• 1 teaspoon cumin
• ½ teaspoon cinnamon and ½ teaspoon paprika
• 150 g red lentils rinsed
• 800 g crushed tomatoes
• 1.5 litres vegetable stock or water
• 1 can chickpeas drained and rinsed
• 2 tablespoons flour mixed with ½ cup water
• ½ cup chopped cilantro and ¼ cup parsley
• Juice of 1 lemon salt, and pepper

Method

 

1. Sauté onion, celery, and carrot in olive oil until soft.
2. Add garlic and spices; cook 1 minute.
3. Add lentils, tomatoes, and stock. Simmer 30–35 minutes until tender.
4. Add chickpeas and simmer 5 minutes.
5. Whisk in the flour slurry and simmer 5–8 minutes until lightly thickened.
6. Stir in herbs and lemon. Season and serve.
7. Nutrition is an estimate and varies with stock, olive oil, serving size, and toppings. This recipe is for general cooking information, not medical or dietary advice.

Video

Notes

Harira tastes even better the next day. It’s a hearty, tomato-based Moroccan soup with lentils, chickpeas, and warm spices — thick, tangy, and comforting. Serve hot with lemon, fresh cilantro, and dates for an authentic iftar touch.

 Don’t skip the flour + water + tomato paste slurry. Whisk 2 tbsp flour with 1 cup water, then drizzle slowly while stirring  that’s what gives Harira its silky, not watery, body.