Harira is Morocco’s beloved tomato-and-chickpea soup, traditionally made with lamb or beef and used to break the fast during Ramadan. This vegetarian version keeps all the comforting, aromatic character of the original—rich with lentils, chickpeas, fresh herbs, and a silky, lightly thickened broth—while swapping the meat for extra vegetables and a boost of plant-based protein. It’s a satisfying, nourishing meal that comes together in one pot and tastes even better the next day.
Ingredients
- 2 tablespoons (30 ml) olive oil
- 1 large onion, finely chopped (about 1 ½ cups / 190 g)
- 2 celery stalks, finely chopped (about 1 cup / 120 g)
- 3 garlic cloves, minced
- 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 / 400 g) can diced tomatoes, with their juices
- 1 cup (200 g) dried green or brown lentils, rinsed and picked over
- 1 (15 oz / 425 g) can chickpeas, drained and rinsed
- 8 cups (1.9 L) vegetable broth
- 1 cup (150 g) chopped carrots (about 2 medium)
- 1 cup (150 g) chopped zucchini (about 1 medium)
- ½ cup (20 g) fresh cilantro, chopped, plus more for serving
- ½ cup (20 g) fresh parsley, chopped
- 3 tablespoons (45 g) tomato paste
- 2 tablespoons (16 g) all-purpose flour or cornstarch
- 1 lemon, cut into wedges, for serving
- Salt, to taste
Instructions
- Heat the olive oil in a large pot (at least 5-quart / 5 L) over medium heat. Add the onion and celery and cook, stirring occasionally, until softened, about 5 minutes.
- Add the garlic, turmeric, ginger, cinnamon, black pepper, and cayenne (if using). Cook for 1 minute until fragrant.
- Stir in the diced tomatoes with their juices, the lentils, chickpeas, and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes.
- Add the carrots and zucchini. Continue to simmer, covered, for another 20 minutes, until the lentils are tender.
- In a small bowl, whisk together the tomato paste and ½ cup (120 ml) of the hot soup broth until smooth. Then whisk in the flour or cornstarch until no lumps remain.
- Stir the tomato-flour mixture into the soup. Add the cilantro and parsley. Simmer uncovered for 10–15 minutes, stirring occasionally, until the soup thickens slightly.
- Taste and add salt as needed (the broth may already be salty). Serve hot with lemon wedges on the side for squeezing over each bowl.
Tips
- Substitutions: Use brown or green lentils; red lentils will break down and make the soup mushy. If you only have red, reduce cooking time to 15 minutes and expect a thicker, less defined texture.
- Thickening: The flour slurry is traditional for giving harira its velvety body. If you’re gluten-free, use cornstarch or arrowroot—mix with cold water before adding to avoid lumps.
- Don’t skip the lemon: A squeeze of fresh lemon at the end brightens the entire soup and balances the warm spices. It’s essential, not optional.
- Common mistake: Adding the fresh herbs too early will dull their flavor. Stir them in during the last 15 minutes of cooking, and reserve a little for garnish.
Serving Suggestions
Serve this harira with warm crusty bread or traditional Moroccan khobz (flatbread) for dipping. A side of dates or a simple green salad with lemon vinaigrette rounds out the meal. For a heartier dinner, top each bowl with a spoonful of plain yogurt or a drizzle of harissa for extra heat.
Variations
- Add greens: Stir in a handful of chopped spinach or Swiss chard during the last 5 minutes of cooking.
- Make it creamy: Blend 1 cup of the soup with an immersion blender before adding the herbs, then stir back in for a creamier texture.
- Swap the grains: Add ½ cup (90 g) of uncooked rice or orzo with the broth in step 3 for a more substantial soup (increase broth by 1 cup / 240 ml).
- Spice it up: Add a pinch of saffron threads soaked in 2 tablespoons hot water along with the broth for a more traditional, luxurious flavor.
Storage and Reheating
Refrigerate leftover harira in an airtight container for up to 4 days. The soup will thicken as it sits; add a splash of broth or water when reheating. Reheat on the stovetop over medium-low heat, stirring occasionally, until hot (165°F / 74°C). You can also microwave individual portions in 1-minute intervals, stirring in between. Freeze for up to 3 months in freezer-safe containers, leaving 1 inch of headroom. Thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
Can I use canned lentils instead of dried? Yes, but reduce the simmering time in step 3 to 10 minutes, and add the canned lentils with the carrots in step 4. Drain and rinse them first.
Why is my harira too thick or too thin? The flour slurry thickens the soup, but the amount of liquid can vary based on how much the vegetables release. If too thick, add extra broth or water. If too thin, simmer uncovered for another 5–10 minutes.
Can I make this in a slow cooker or Instant Pot? For a slow cooker, sauté the onion and spices first, then add everything except the flour slurry and herbs. Cook on low for 6–8 hours, then stir in the slurry and herbs and cook on high for 20 minutes. For an Instant Pot, use the sauté function for steps 1–2, then pressure cook on high for 15 minutes with a natural release, then stir in the slurry and herbs and simmer on sauté until thickened.
Is harira gluten-free? Traditional harira often uses flour for thickening. To make it gluten-free, use cornstarch or arrowroot as suggested in the Tips.
What can I use instead of celery? Fennel bulb or a small diced bell pepper work well. Fennel adds a slight anise note, while bell pepper gives a sweeter flavor.
Can I skip the zucchini? Yes, replace it with another cup of chopped butternut squash or potato, or simply omit it and add an extra carrot.
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