Harira (Moroccan Lentil and Tomato Soup)
الحريرة
Morocco's most beloved soup — a hearty blend of lentils, chickpeas, tomatoes, and warming spices thickened with a flour-and-water slurry. Traditionally served to break the fast during Ramadan, harira is a year-round comfort food that delivers plant protein, fibre, and iron in every bowl.
Time
65m
Servings
6
Difficulty
easy
Budget
$
The Story
Harira has been a staple of Moroccan kitchens for centuries, with roots in both Berber and Andalusian traditions. Every region has its variation: some add vermicelli, others use lamb, and coastal versions might include fish. The soup gained special significance during Ramadan, where its combination of carbohydrates, protein, and liquid makes it ideal for rehydration and nourishment after a day of fasting.
✓Healthy Swaps & Tips
- • Skip the flour thickener if you prefer a thinner soup — it still tastes great and saves about 20 calories per serving.
- • Add a handful of baby spinach in the last 2 minutes for extra iron and vitamin K.
- • Use red lentils for a faster cook time (about 25 minutes total simmering).
Ingredients
- 200gbrown or green lentilsrinsed
- 400gcanned chickpeasdrained and rinsed
- 400gcanned crushed tomatoes
- 1 largeoniondiced
- 2celery stalksdiced
- 3 clovesgarlicminced
- ½ bunchfresh cilantrochopped
- ½ bunchfresh parsleychopped
- 1 tspground ginger
- ½ tspground cinnamon
- ½ tspturmeric
- 1 tspcumin
- 2 tbspolive oil
- 2 tbspwhole-wheat flourwhisked into 120ml water
- 1.5Lwater or vegetable broth
- 2 tbsplemon juice
- to tastesalt and pepper
Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and celery for 5 minutes until softened.
Add garlic, ginger, cinnamon, turmeric, and cumin. Stir for 1 minute until fragrant.
Add crushed tomatoes and cook for 3 minutes, stirring occasionally.
Add lentils, chickpeas, broth, cilantro, and parsley. Bring to a boil, then reduce to a simmer. Cover and cook for 40 minutes until lentils are tender.
Stir in the flour-water mixture and simmer for 5 more minutes until the soup thickens slightly.
Finish with lemon juice, salt, and pepper. Serve hot with a wedge of whole-grain bread.
Common Questions
Is harira vegan?
This version is fully plant-based. Traditional recipes sometimes include lamb, but the vegetarian version is just as common in Moroccan homes.
How long does harira keep in the fridge?
Stored in an airtight container, harira lasts 4–5 days in the fridge and freezes well for up to 3 months.
Nutrition per serving
Estimated values based on standard ingredients.
Nutrition info is provided as a general guide. Actual values may vary based on specific ingredient brands and portion sizes.
