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Moroccan Harira Soup with Lentils and Chickpeas

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.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 43 minutes
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.