Harira is a classic Moroccan soup made with tomatoes, lentils, chickpeas, and a fragrant blend of spices, typically served during Ramadan to break the fast. This version is hearty, tangy, and gently spiced, with a smooth, slightly thickened texture from a flour-and-water slurry. It’s a satisfying, protein-rich soup that works as a main dish or a starter, and knowing its calorie content per 100 grams helps you portion it mindfully.
Ingredients
- 2 tablespoons (30 ml) olive oil
- 1 large onion, finely chopped (about 1 cup / 150 g)
- 2 celery stalks, finely chopped (about 1 cup / 100 g)
- 1 teaspoon ground turmeric
- 1 teaspoon ground ginger
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 1 (14.5 oz / 400 g) can diced tomatoes, with their juices
- 1 cup (200 g) dried green or brown lentils, rinsed
- 1 cup (200 g) dried chickpeas, soaked overnight and drained (or 2 cups / 400 g canned, rinsed)
- 8 cups (1.9 L) vegetable or chicken broth
- 1/2 cup (30 g) fresh cilantro, chopped, plus more for garnish
- 1/2 cup (30 g) fresh parsley, chopped
- 1/2 cup (60 g) all-purpose flour
- 1 cup (240 ml) water, for the slurry
- 2 tablespoons (30 ml) fresh lemon juice, plus wedges for serving
- Salt, to taste
Instructions
- If using dried chickpeas, soak them overnight in plenty of water. Drain and rinse before using. If using canned, rinse well.
- In a large pot (at least 6 quarts / 5.7 L), heat the olive oil over medium heat. Add the onion and celery and sauté until soft and translucent, about 5 minutes.
- Stir in the turmeric, ginger, black pepper, cinnamon, and cayenne (if using). Cook for 1 minute until fragrant.
- Add the diced tomatoes with their juices and cook for 3–4 minutes, stirring occasionally.
- Add the lentils, chickpeas, and broth. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes, or until the lentils and chickpeas are tender.
- Stir in the cilantro and parsley, and cook for another 5 minutes.
- In a small bowl, whisk the flour with the water until smooth and no lumps remain. Slowly pour the slurry into the soup while stirring constantly.
- Bring the soup back to a gentle simmer and cook for 10–15 minutes, stirring occasionally, until the soup has thickened to a light creamy consistency.
- Stir in the lemon juice and salt to taste. Serve hot, garnished with fresh cilantro and lemon wedges on the side.
Tips
- Substitute for fresh herbs: If you don’t have fresh cilantro and parsley, use 2 tablespoons (15 g) dried mixed herbs, but add them with the spices in step 3 for better flavor.
- To thicken without flour: For a gluten-free version, skip the flour slurry and instead blend 1 cup (240 ml) of the soup with an immersion blender, then stir it back in. This gives a similar body.
- Common mistake – lumpy slurry: Always whisk the flour and water thoroughly before adding, and pour it in a thin stream while stirring to avoid lumps.
- Make it ahead: Harira tastes even better the next day as the flavors meld. It will thicken on standing; add a little broth or water when reheating.
Serving Suggestions
Serve harira hot with lemon wedges and fresh cilantro. It’s traditionally accompanied by dates and chebakia (sesame cookies) during Ramadan, but it also pairs well with crusty bread or a simple green salad. For a heartier meal, add a spoonful of cooked rice or couscous to each bowl.
Variations
- Meat version: Add 1 lb (450 g) of lamb or beef, cut into small cubes, and brown with the onion in step 2. Cook until browned, then proceed. This adds richness and makes it more substantial.
- Spicier: Increase the cayenne to 1/2 teaspoon or add a chopped fresh chili with the onion.
- Different legumes: Replace the chickpeas with white beans or use red lentils instead of green – red lentils cook faster, so reduce the simmer time to 30 minutes.
- Vegetable-forward: Add 1 cup (150 g) of diced carrots or zucchini along with the tomatoes for extra vegetables.
Storage and Reheating
Refrigerate leftovers in an airtight container within 2 hours of cooking. They will keep for 3–4 days. The soup thickens as it sits; add a splash of broth or water when reheating. Reheat on the stovetop over medium heat, stirring frequently, until hot (165°F / 74°C). You can also freeze harira for up to 3 months in freezer-safe containers. Thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
How many calories are in 100g of harira?
This recipe yields approximately 8 servings, and each 100g serving (about 1/2 cup) contains roughly 120–140 calories. The exact count depends on the broth used and whether you add meat.
Can I use canned lentils instead of dried?
Yes, you can use 2 cups (400 g) canned lentils, rinsed. Add them in the last 15 minutes of cooking, since they are already cooked and only need to warm through.
Why is my harira not thickening?
If the soup remains thin after adding the flour slurry, it may need more time to simmer. Cook uncovered for an additional 10–15 minutes, stirring often, to allow excess liquid to evaporate. Also ensure you added the full amount of slurry.
Can I make harira in a slow cooker?
Yes. Sauté the onion and spices first, then transfer everything except the flour slurry and lemon juice to the slow cooker. Cook on low for 6–8 hours. Add the slurry and lemon juice in the last 30 minutes, then cook until thickened.
Is harira gluten-free?
Traditional harira uses flour for thickening, but you can make it gluten-free by using cornstarch (mix 2 tablespoons with 3 tablespoons cold water) or by blending part of the soup as described in the Tips.
What can I serve with harira?
It’s often served with dates, figs, or honey-drizzled pastries. For a simple meal, pair with warm flatbread or a side of couscous.
Related
- Chicken Tinola and Rice: Classic Filipino Soup
- Vienna Hot Dogs: How to Cook Them Perfectly
- Lumpia Social Food Truck Recipe: Crispy Filipino Rolls
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).