Moroccan Harira Soup (Lentil and Chickpea)

Name: Moroccan Harira Soup (Lentil and Chickpea)
Prep time: 30 min
Cook time: 1 h
Total time: 1 h 30 min
Yield: 6 servings
Ingredients: 300 g Lamb or beef (diced); 150 g Brown lentils (rinsed); 400 g Chickpeas (canned, drained); 400 g Crushed tomatoes (canned); 200 g Onion (large, chopped); 100 g Celery stalks (2, chopped); 30 g Fresh cilantro (chopped); 30 g Fresh parsley (chopped); 30 ml Olive oil; 2 l Water or broth; 30 g All-purpose flour (for thickening); 150 ml Water (for flour slurry); 50 g Vermicelli or short pasta; 1 pc Lemon (for serving); 9 g Salt; 2 g Black pepper; 3 g Ground ginger; 3 g Ground turmeric; 1.5 g Ground cinnamon; 3 g Ground cumin; 3 g Sweet paprika; null pinch Saffron threads (optional)

Difficulty

medium

Time

1h 30m

Price Category

average

Calories

High

Harira soup is one of Morocco's most iconic dishes, especially popular during Ramadan to break the fast. This rich and aromatic soup is made with lentils, chickpeas, tomatoes, and a spiced meat-based broth, complemented by fresh herbs. Its creamy texture and deep flavors offer true indulgence, making it a perfect choice for a cold day or a hearty family meal. Prepare this authentic recipe and bring the flavors of Morocco into your kitchen!

Steps

Prep and Sauté

Prepare all ingredients: dice the meat, chop the onion, celery, cilantro, and parsley. Rinse the lentils. In a large pot or Dutch oven, heat olive oil over medium heat. Add the diced meat, onion, and celery, then sauté for 5-7 minutes until the meat is browned and the onion is softened.

Season and Simmer

Add the crushed tomatoes, rinsed lentils, salt, pepper, ginger, turmeric, cinnamon, cumin, sweet paprika, and saffron (if using). Pour in the water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 40 minutes, or until the lentils and meat are tender.

Thicken and Finish

Meanwhile, whisk the flour with 150 ml of water in a small bowl until smooth. Add the drained chickpeas and vermicelli to the soup. Slowly pour in the flour mixture while stirring continuously. Cook for another 10-15 minutes, until the soup thickens and the pasta is cooked. Finally, stir in half of the chopped cilantro and parsley.

Serve

Serve hot, garnished with the remaining fresh cilantro and parsley, and offer lemon wedges on the side.

	Per 100g	Per Serving 350g
Calories	380 kcal	1330 kcal
Protein	28g	98g
Fat	12g	42g
Carbohydrate	45g	157.5g
Fiber	12g	42g
Sugar	6g	21g

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legumes

stewed

everyday

soup

hearty

Moroccan

all seasons

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Moroccan Harira Soup (Lentil and Chickpea)

Difficulty

Time

Price Category

Calories

ingredients

Steps

Prep and Sauté

Season and Simmer

Thicken and Finish

Serve

Extra Tips

► Harira soup tastes even better the next day, so it's worth making a larger batch and storing it in the fridge.

► For a vegetarian version, omit the meat and use vegetable broth instead.

► Enhance the flavor by serving with a squeeze of fresh lemon juice and extra chopped cilantro.

Nutrition