Moroccan Soup Recipe: Harira with Lentils and Chickpeas

Harira is a Moroccan soup made in many regional and family styles, commonly bringing together tomatoes, lentils, chickpeas, herbs, and warming spices in a filling broth. This meat-free version thickens with a little flour and vermicelli, then gets a fresh lift from lemon; it makes a generous meal without requiring a long soak or hard-to-find ingredients.

Ingredients

2 tablespoons olive oil (30 ml)
1 large yellow onion, finely diced (about 1 cup; 200 g)
2 celery ribs, finely diced (about 1 cup; 100 g)
1 medium carrot, finely diced (about ¾ cup; 100 g)
3 garlic cloves, minced (about 1 tablespoon; 9 g)
1 teaspoon ground ginger (2 g)
1 teaspoon ground cumin (2 g)
1 teaspoon ground turmeric (3 g)
½ teaspoon ground cinnamon (1 g)
¼ teaspoon ground black pepper (0.5 g)
⅛ teaspoon cayenne pepper (about 0.3 g), optional
2 tablespoons tomato paste (32 g)
6 cups vegetable broth, preferably lower-sodium (1.4 L)
½ cup dried brown or green lentils, rinsed and picked over (95 g)
1 can crushed tomatoes, with their juices (28 ounces; 794 g)
1 can chickpeas, drained and rinsed (15 ounces; about 240 g drained)
1 teaspoon fine salt, or to taste (6 g)
2 tablespoons all-purpose flour (16 g)
¼ cup cold water for the flour slurry (60 ml)
½ cup broken vermicelli or thin soup noodles (45 g)
1 cup chopped fresh cilantro, divided (16 g)
½ cup chopped fresh flat-leaf parsley, divided (15 g)
1 lemon, cut into wedges (about 60 ml juice if squeezed)

Instructions

Prepare the ingredients. Dice the onion, celery, and carrot into small, similar-sized pieces so they soften evenly. Mince the garlic, rinse the lentils in a fine-mesh strainer, and drain and rinse the chickpeas. Chop the herbs and keep about half of each aside for finishing the soup. Measure the flour and cold water for the slurry. This preparation takes about 20 minutes; the lentils do not need soaking.
Soften the vegetables. Heat the olive oil in a large heavy-bottomed soup pot over medium heat. Add the onion, celery, and carrot and cook for 8 minutes, stirring every so often, until the onion is translucent and the vegetables have started to soften. Keep the heat moderate: browning is not necessary, and scorched onion can make the broth taste bitter. Stir in the garlic for the final 30 seconds.
Bloom the spices. Add the ginger, cumin, turmeric, cinnamon, black pepper, cayenne if using, and tomato paste. Stir continuously for about 2 minutes, scraping the bottom of the pot so the paste and spices do not stick. The mixture should smell fragrant and look evenly coated, not dark or burnt.
Begin simmering the lentils. Pour in the vegetable broth and add the rinsed lentils. Stir well and bring the pot to a gentle simmer, then reduce the heat to maintain it. Simmer for 15 minutes, partially covered, stirring once or twice. A lively boil can break the lentils and evaporate too much liquid; small, steady bubbles are what you want.
Add tomatoes and chickpeas. Stir in the crushed tomatoes and salt, then simmer for 10 minutes. Add the chickpeas and continue simmering for 8 minutes. Check a few lentils: they should be tender but still hold their shape. If they are still distinctly firm, give them a little more time before thickening the soup, since lentil age and variety can affect cooking speed.
Thicken the broth. Whisk the flour with the cold water in a small bowl until smooth, with no dry pockets or lumps. Stir the soup while slowly pouring in the slurry. Simmer for 5 minutes, stirring regularly, so the flour cooks through and the broth thickens gently. If you prefer a thinner soup, add hot water or broth a splash at a time.
Cook the vermicelli and finish. Stir in the broken vermicelli and simmer for about 7 minutes, or follow the package timing if the pieces are especially fine. Stir frequently near the end because noodles can settle and catch on the bottom. When they are tender, turn off the heat and stir in half the cilantro and parsley. Taste and adjust the salt. Ladle into bowls with the remaining herbs and lemon wedges for squeezing at the table.

Tips

Keep an eye on the consistency. Harira should be substantial but still spoonable, not as thick as a stew. Lentils, noodles, and flour all absorb liquid, and the soup thickens further as it stands. Keep a kettle of hot water or extra broth nearby and stir in a little if the pot becomes thicker than you like.
Use the flour slurry smoothly. Cold water helps the flour disperse before it reaches the hot soup. Whisk it until completely smooth, then pour it in slowly while stirring. Adding dry flour straight to the pot can leave stubborn lumps. For a gluten-free option, use 1 tablespoon (8 g) cornstarch mixed with 2 tablespoons (30 ml) cold water instead; it gives a glossier, slightly less traditional finish.
Choose lentils that hold their shape. Brown or green lentils work well here. Red lentils soften faster and tend to dissolve into the broth, making a thicker, less distinct texture; if using them, check early and reduce their simmering time as needed. Older dried lentils may also take longer, so judge by tenderness rather than relying only on the clock.
Season in stages. Broth can vary considerably in saltiness, so begin with the listed teaspoon and adjust after the tomatoes and chickpeas have simmered. Lemon is best added to individual bowls rather than the whole pot, which lets everyone choose how bright they want the broth and keeps leftovers tasting balanced.

Serving Suggestions

Serve harira hot as a complete lunch or dinner, with lemon wedges and a little extra chopped cilantro and parsley on the table. Moroccan meals often pair soup with bread, and crusty bread, warm flatbread, or a simple homemade loaf is useful for scooping up the tomato-rich broth. A small dish of olives or a fresh salad can add contrast without making the meal complicated.

If you are serving the soup as part of a larger meal, offer smaller bowls before roasted vegetables, grilled meat, or other shared dishes. Harira is also commonly associated with the evening meal that breaks the Ramadan fast, although it is enjoyed at other times too. Family recipes differ in their ingredients and thickness, so serve this version as a hearty bowl rather than a claim to one fixed formula. Put extra lemon on the table, since its acidity makes the herbs and spices taste especially vivid.

Variations

Add meat: Many versions of harira include small pieces of lamb or beef. To adapt this recipe, brown about 8 ounces (225 g) of cubed meat in the oil before adding the vegetables, then continue with the recipe and simmer until tender. For food safety, check whole cuts of beef or lamb with a food thermometer and ensure they reach the USDA FSIS safe minimum of 145°F (63°C), followed by a 3-minute rest; in a long-simmered soup, the meat will generally cook beyond that point as it becomes tender. Ground meat needs 160°F (71°C).

Change the noodles or omit them: Broken vermicelli is convenient, but another thin soup noodle works. Check its cooking time and add it near the end so it does not turn mushy. For a bowl without pasta, leave the noodles out and serve with bread; the broth will be a little looser, so you can add an extra teaspoon of flour mixed with cold water if you want it thicker.

Adjust the spice and herbs: Leave out the cayenne for a mild soup or add a pinch more for heat. If fresh cilantro is hard to find, use extra parsley and finish with lemon; the flavor will be greener and less distinctive, but still pleasant. Fresh ginger can replace the ground ginger: use about 2 teaspoons (10 g), finely grated, and add it with the garlic.

Make it gluten-free: Use the cornstarch slurry described above and choose noodles labeled gluten-free, or omit the noodles. Check the broth label as well. The result will still be a tomato, lentil, chickpea, and herb soup, though the starch will make the broth look glossier than a flour-thickened version.

Storage and Reheating

Cool the soup promptly and refrigerate it within 2 hours of cooking, in covered shallow containers. It keeps for 3 to 4 days in the refrigerator. The noodles continue to absorb broth as the soup sits, so leftovers will be thicker than the freshly made pot. Stir in a little water or broth before reheating to restore a soup-like consistency.

Reheat only the amount you plan to serve in a saucepan over medium heat, stirring often until steaming throughout; for food safety, leftovers should reach 165°F (74°C), checked with a food thermometer. You can also microwave an individual portion in a suitable covered container, stirring midway through and checking that it reaches 165°F (74°C). If freezing, portion the soup into freezer-safe containers and leave a little room for expansion. It keeps best for about 2 to 3 months frozen. Noodles can soften after thawing, so for the best texture you can freeze the soup before adding them, then cook fresh vermicelli when reheating. Thaw overnight in the refrigerator or reheat from frozen over low heat, stirring as it loosens.

Frequently Asked Questions

What is Moroccan harira? Harira is a filling Moroccan soup whose recipes vary from household to household and region to region. Tomatoes, herbs, and spices form a familiar base; lentils and chickpeas are common, and some versions include meat, flour thickening, or noodles. This recipe is a meat-free version with both legumes and vermicelli.

Can I use dried chickpeas instead of canned? Yes. Soak dried chickpeas according to the package directions, then cook them separately until tender before adding them to the soup. Uncooked dried chickpeas will not become tender during the short simmer in this recipe, so do not add them straight from the bag. If you cook a batch in advance, measure about 1½ cups (240 g) cooked chickpeas for the can called for here.

Why is my harira too thick? Lentils, flour, and vermicelli all thicken the broth, especially after refrigeration. Stir in hot water or broth a little at a time until it reaches the consistency you like, then taste again and adjust the salt and lemon. If it is too thin, simmer it uncovered for a few minutes, stirring regularly; remember that it will thicken somewhat as it cools.

Can I make harira ahead? Yes. You can cook the soup a day ahead and refrigerate it, but the noodles will absorb broth and soften. For the best noodle texture, prepare the soup through the chickpea stage, cool and refrigerate it promptly, then bring it back to a simmer the next day and add the slurry and vermicelli. If the flour has already been added, stir well as it reheats so the thickened broth becomes smooth again.

Is this recipe spicy? It is warmly spiced rather than hot when you omit the optional cayenne. Ginger, cumin, turmeric, cinnamon, and black pepper give the broth depth without making it fiery. For a mild pot, leave out cayenne entirely; for more heat, add it in small pinches and taste before adding more.

Can I make the soup without vermicelli? Yes. Omit it and serve the soup with bread, or use a different small pasta that suits your pantry. Without noodles, the finished soup will be somewhat less thick. If you want to keep the same hearty texture, add a little extra cooked lentil or use a small additional amount of the flour slurry, simmering until the broth is smooth.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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