Harira is a hearty Moroccan soup traditionally made with tomatoes, legumes, fragrant spices and fresh herbs; some versions include lamb or beef, while others are vegetarian. This meat-free version uses lentils and chickpeas for a satisfying meal, with a little flour slurry stirred in at the end for the soup’s characteristic silky body.
Ingredients
- 2 tablespoons olive oil (30 ml)
- 1 medium yellow onion, finely chopped (about 1 cup/150 g)
- 2 celery ribs, finely chopped (about 1 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 cayenne pepper, or to taste (about 0.5 g)
- 1 can crushed tomatoes, preferably no-salt-added (14.5 ounces/411 g)
- 6 cups vegetable broth (1.4 L)
- ¾ cup brown or green lentils, rinsed and picked over (150 g)
- 1 can chickpeas, drained and rinsed (15 ounces/425 g can; about 240 g drained)
- 1 teaspoon fine salt, plus more to taste (6 g)
- ½ teaspoon freshly ground black pepper (1 g)
- ¼ cup all-purpose flour (30 g)
- ½ cup cold water (120 ml)
- ¼ cup chopped fresh cilantro (about 10 g)
- ¼ cup chopped fresh flat-leaf parsley (about 10 g)
- 2 tablespoons fresh lemon juice (30 ml), plus lemon wedges to serve
Instructions
- Prepare the vegetables and herbs. Chop the onion and celery, mince the garlic, and rinse the lentils. Drain and rinse the chickpeas. Chop the cilantro and parsley, keeping them ready for the end of cooking.
- Soften the aromatics. Warm the olive oil in a large, heavy pot over medium heat. Add the onion and celery and cook for 6–8 minutes, stirring occasionally, until softened but not browned. Stir in the garlic, ginger, cumin, turmeric, cinnamon and cayenne; cook for 30 seconds, just until fragrant.
- Simmer the lentils. Add the crushed tomatoes, vegetable broth, rinsed lentils, salt and black pepper. Bring to a boil, then reduce the heat to maintain a gentle simmer. Partially cover the pot and cook for 35–40 minutes, stirring now and then, until the lentils are tender. If the soup thickens too quickly, add a splash of water or broth.
- Add chickpeas and herbs. Stir in the chickpeas, cilantro and parsley. Simmer uncovered for 8 minutes so the chickpeas heat through and the herbs flavor the broth.
- Make the thickener. While the soup simmers, whisk the flour and cold water in a small bowl until smooth, with no visible lumps. Slowly pour the slurry into the pot while stirring continuously. Simmer for 5–7 minutes, stirring often, until the soup thickens slightly and no raw-flour taste remains. Avoid boiling it hard, which can make the thickener lumpy or cause the soup to catch on the bottom.
- Finish and season. Turn off the heat and stir in the lemon juice. Taste and adjust the salt, pepper or lemon. The soup should be thick but spoonable; loosen it with a little hot broth or water if needed. Serve hot.
Tips
- Check the lentils before thickening. They should be tender first. Older lentils can take longer, and adding the flour slurry too soon makes it harder to judge their texture.
- Keep the slurry smooth. Use cold water and whisk the flour thoroughly before adding it in a slow stream. If you want a gluten-free soup, omit the flour and mash a few spoonfuls of lentils and chickpeas against the side of the pot to thicken the broth naturally.
- Adjust the heat carefully. Cayenne strength varies. Start with ¼ teaspoon, then add more at the table or after tasting; lemon also brightens the spices without adding extra heat.
- Make it ahead if convenient. Harira thickens as it stands, so keep extra broth or water nearby for adjusting the consistency when reheating.
Serving Suggestions
Serve harira in deep bowls with lemon wedges and extra chopped cilantro or parsley. Moroccan meals often pair soup with bread; warm crusty bread, pita or a soft flatbread is useful for scooping up the lentils and chickpeas. For a fuller spread, add a simple green salad, olives or dates. If serving a crowd, offer cayenne or chili paste separately so each person can set their own heat level.
Variations
For a more traditional meat-based variation, brown about 8 ounces (225 g) of small-diced lamb or beef in the pot after softening the onion and celery, then proceed with the recipe. Simmer until tender; check whole cuts of beef, lamb or goat with a thermometer and cook to the USDA FSIS safe minimum of 145°F (63°C), followed by a 3-minute rest. If using ground meat instead, cook it to 160°F (71°C). Meat may change the simmer time, so allow extra time for tenderness.
For a richer tomato flavor, replace the canned crushed tomatoes with 2 tablespoons (30 g) tomato paste plus 1 can (14.5 ounces/411 g) diced tomatoes. Stir the paste in with the spices and cook for about a minute before adding the broth. You can also replace the brown or green lentils with red lentils; they cook faster and break down more, making the soup thicker and less distinct in texture. Start checking them after 20 minutes.
Fresh cilantro and parsley give the soup its lively finish. If fresh cilantro is difficult to find, use additional parsley; the result will be less citrusy and herbal. Dried herbs are not a direct one-for-one substitute for the fresh finishing herbs, so use them sparingly and add them earlier in the simmer.
Storage and Reheating
Refrigerate leftovers within 2 hours of cooking in shallow, covered containers. They keep for 3–4 days in the refrigerator. For longer storage, freeze in airtight, freezer-safe containers for up to 3 months; leave a little room at the top for expansion. Thaw overnight in the refrigerator when possible.
Reheat soup on the stovetop over medium heat, stirring frequently, until steaming throughout and at least 165°F (74°C), checked with a food thermometer. You can also reheat individual portions in a microwave, stirring halfway through and checking the temperature in more than one spot. Add water or broth as needed because the lentils and flour continue to absorb liquid as the soup sits. Do not leave reheated soup at room temperature for more than 2 hours.
Frequently Asked Questions
Is harira always made with meat?
No. Recipes vary by household and region: some include lamb or beef, and many are meat-free. This version relies on lentils and chickpeas for substance and uses vegetable broth.
Do I need to soak the lentils?
No. Brown and green lentils cook directly in the soup after rinsing. Pick through them first to remove any small stones or damaged lentils. Soaking is unnecessary and would change the timing.
Can I use dried chickpeas?
Yes, but cook them separately until tender before adding them. Dried chickpeas generally need soaking and a longer cooking time than this recipe allows, and acidic tomatoes can slow their softening. Add cooked chickpeas at the same point as the canned ones.
Why is my harira too thick?
Lentils absorb liquid as the soup simmers and during storage, while the flour slurry adds body. Stir in hot broth or water a little at a time until the soup reaches a spoonable consistency.
Can I make it without flour?
Yes. Skip the flour and water slurry and mash some of the cooked lentils and chickpeas into the broth, or blend a cup of soup and stir it back in. The texture will be less silky but still hearty.
What can I use instead of vegetable broth?
Water works, though the soup will taste milder. Use low-sodium broth if available so you can control the salt; taste at the end, especially if your broth or canned tomatoes are already salted.
Related
- Keema Naan Ingredients & Easy Stuffed Flatbread Recipe
- Best Meat for Steak Tartare: Cuts, Quality and Safety
- Burrito Mission District: SF-Style Recipe
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).