Harira is a beloved Moroccan soup made with tomatoes, lentils, chickpeas, fresh herbs, and a warm blend of spices. It’s traditionally served to break the fast during Ramadan, but its rich, comforting flavor makes it a year-round favorite. This recipe gives you a hearty, satisfying bowl with a moderate calorie count, and we’ll break down exactly what goes into it so you can adjust it to your own nutritional needs.
Ingredients
- 2 tablespoons (30 ml) olive oil
- 1 large yellow onion, finely chopped (about 1 ½ cups / 190 g)
- 2 celery stalks, finely chopped (about 1 cup / 100 g)
- 1 teaspoon ground turmeric
- 1 teaspoon ground ginger
- 1 teaspoon ground cinnamon
- ½ teaspoon black pepper
- ¼ teaspoon cayenne pepper (optional, for heat)
- 1 (14.5 oz / 410 g) can diced tomatoes, with their juices
- 2 tablespoons (32 g) tomato paste
- 1 cup (200 g) dried green lentils, rinsed
- ½ cup (100 g) dried chickpeas, soaked overnight, or 1 (15 oz / 425 g) can, drained and rinsed
- 8 cups (1.9 L) vegetable or chicken broth, plus more if needed
- 1 cup (30 g) fresh cilantro, finely chopped
- 1 cup (30 g) fresh parsley, finely chopped
- 2 tablespoons (30 g) all-purpose flour, dissolved in ½ cup (120 ml) water
- 1 lemon, cut into wedges, for serving
- Salt, to taste
Instructions
- If using dried chickpeas, soak them overnight in plenty of water. Drain and rinse before cooking. If using canned, rinse well and set aside.
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and celery and cook, stirring occasionally, until softened, about 5 minutes.
- Add the turmeric, ginger, cinnamon, black pepper, and cayenne (if using). Stir for 1 minute until fragrant.
- Add the diced tomatoes and tomato paste. Cook for 3–4 minutes, stirring, until the tomatoes break down slightly.
- Add the lentils, chickpeas, and broth. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes, or until lentils and chickpeas are tender.
- Stir in the cilantro and parsley. Cook uncovered for 10 minutes.
- Slowly pour in the flour-water mixture while stirring constantly. Simmer for 10–15 minutes more, until the soup thickens slightly. Season with salt to taste.
- Serve hot with lemon wedges on the side.
Tips
- Thickening: The flour slurry is traditional, but you can skip it for a lighter soup or use 1 tablespoon cornstarch mixed with 2 tablespoons water instead. Add it slowly and stir well to avoid lumps.
- Chickpeas: Canned chickpeas save time. If using dried, make sure they are fully cooked before adding the herbs—they can take up to 1 hour depending on age.
- Spice balance: Taste before adding salt—broth can be salty. Adjust cayenne to your heat preference.
- Common mistake: Don’t boil the soup after adding the flour slurry—it can make it cloudy. Keep it at a gentle simmer.
Serving Suggestions
Serve harira with lemon wedges, warm crusty bread, or dates. It’s also delicious with a dollop of plain yogurt or a sprinkle of fresh cilantro. For a complete meal, pair it with a simple green salad.
Variations
- Meat version: Add 1 lb (450 g) of beef or lamb, cut into small cubes, after softening the onion. Brown the meat for 5–7 minutes, then proceed. Cook until the meat is tender before adding the herbs.
- Vegetable boost: Add 2 cups of diced carrots or zucchini with the lentils for extra nutrition.
- Spicy harira: Increase cayenne to ½ teaspoon or add a chopped fresh chili with the onion.
- Gluten-free: Use rice flour or cornstarch instead of wheat flour to thicken.
Storage and Reheating
Refrigerate leftover harira in an airtight container for up to 4 days. It will thicken as it sits—add a splash of broth or water when reheating. To freeze, cool completely and store in freezer-safe containers for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop over medium heat, stirring occasionally, until hot (165°F / 74°C for leftovers).
Frequently Asked Questions
How many calories are in a bowl of harira? A typical 1.5-cup serving of this recipe has about 250–300 calories. The exact count depends on the broth, oil, and whether you add meat. Lentils and chickpeas provide protein and fiber, while the olive oil adds healthy fats.
Can I make harira in a slow cooker? Yes. Sauté the onion and spices first, then add everything except the herbs and flour slurry. Cook on low for 6–8 hours or high for 3–4 hours. Add the herbs and slurry 30 minutes before serving.
Is harira gluten-free? Traditional harira uses wheat flour as a thickener, but you can easily make it gluten-free by using cornstarch or rice flour instead. Check your broth and spices for any hidden gluten.
Can I use red lentils instead of green? Yes, but red lentils cook much faster and break down, giving a creamier texture. Reduce the simmering time to 20–30 minutes after adding them.
Why is my harira too thick or too thin? The soup should be thick but still spoonable. If it’s too thick, add more broth. If too thin, continue simmering uncovered for 10 more minutes to reduce, or add a little more flour slurry.
Can I skip the chickpeas? Absolutely. You can substitute with white beans or just increase the lentils by ½ cup (100 g). The soup will still be hearty.
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