Harira is a traditional hearty Moroccan soup with bold flavors and is very simple to make. Are you looking for a hearty vegetarian soup that will put "meat" on your bones? Then this Moroccan chickpea and lentil soup is just for you.
What is harira?
Harira is a traditional Moroccan soup made with chickpeas, lentils, tomato, onions, carrots, celery, cilantro and parsley. What I love about this soup are the incredible flavors. I would venture to say this is like no other soup you have ever tried. Now, given the rich taste and aroma, you'd think that this recipe uses tons of spices. Not so! Turmeric, cumin, smoked paprika, pepper, salt and a dash of cinnamon. That's it. The cinnamon is not as strange as it sounds; it gives an incredible depth to the already rich flavors in this soup. So not only is this soup so delicious, but it’s not fussy or overly complicated. It’s simple, yet super delicious. My family LOVES it! This is quick to make and is perfect for the cold winter days. Use a stock pot or Dutch oven to put your harira together.
According to a student from Morocco who attends the university where I work, this is a typical dish to eat during Ramadan. It is what you eat at sunset to break the fast. If you want to eat this as Moroccans do traditionally during Ramadan, eat harira with the small sesame based cookies known as chebakia. Although harira is closely affiliated with the holiday, people still make it year round. I like to serve mine with pita bread or some Moroccan bread or khobz.
When you dig into a bowl of this Moroccan chickpea and lentil soup (Harira) you won't need anything else. It's that satisfying. Harira recipes vary from family to family, so while my recipe doesn’t use any meat, feel free to add your favorite meat. Between lamb, chicken, or beef, you have many options to add-on this yummy base. This soup reheats beautifully, and also freezes well.
Now, if you want to be 100% authentic, then you need to use dry chickpeas that have been soaked overnight. The cooking time will be longer though. For this recipe, as a shortcut, I use canned chickpeas. Make sure you drain and rinse them. For the lentils, I did use dry lentils because they don't take too long to cook. To properly make this vegetarian, omit the chicken stock I use in the recipe. I’m not vegetarian which is why I opted to use it, but you can replace the chicken stock with some extra vegetable stock or just water.
Thickening options:
I use cornstarch to thicken this soup and I add it to the onions, carrots and celery as soon as the onions are translucent. The cornstarch coats the vegetables so it fully integrates once you add the broth and you don't end up with clumps.
An extra little tip if you’re interested: you can also make your harira thicker by adding egg to it. All you must do is beat 2 to 3 eggs and add ¼ cup of lemon juice. Slowly stream this into your harira as it cooks. You may see some white strands from the egg while it cooks and thickens. That’s ok!
History of chickpeas and lentils
Both chickpeas and lentils have been around for millennia. Chickpeas have been cultivated since around 3,000 B.C. Like many of the foods we know today, they originated in the Fertile Crescent. From there they spread to India, Africa, and Egypt. Eventually they made their way to Europe where they were a favorite of the ancient Roman diet. In modern times, chickpeas are most consumed in India, Pakistan, and Myanmar. India is a largely vegetarian country, so eating beans and legumes is very common.
Lentils, like chickpeas, are an ancient crop. Actually they are even older, with the oldest record of cultivation dating back to around 5,500-5,000 BC. Lentils were a valuable crop because they made up for the protein needs which could not be obtained from cereals.
Lentils are most popular in the Mediterranean, India, where lighter diets with less meat reign supreme, and surprisingly, Canada.
Here are the steps to make Moroccan Harira Soup:
- Step 1: Gather all your ingredients and have them chopped, measured and ready to go. I like to use glass prep bowls
that come in a variety of sizes for this step. You can mix the spices and salt together. - Step 2: In a soup pot heat the olive oil on medium and sauté the onions, carrots and celery until the onions are translucent. Add the corn starch and stir a few times to combine.
- Step 3: Add the spice mixture and stir to combine.
- Step 4: Add the chicken and vegetable broth to the pot.
- Step 5: Using and immersion blender break up the solids little bit but not too much.
- Step 6: Bring the liquid to a boil, then add the parsley, cilantro and rinsed chickpeas.
- Step 7: Add the dry lentils.
- Step 8: Add the crushed tomatoes. Turn down the heat to medium and cook for 25 minutes then serve.
Equipment needed
- Dutch oven or stock pot: I love my Le Creuset 5 quart Dutch oven and I use my 13.25 quart for a double batch. (affiliate links).
- Immersion Blender: This break up the onions, celery and carrots when they are soft. You can find many versions of these immersion blenders on Amazon
- Glass prep bowl: I start every recipe with all my ingredients ready to go in glass prep bowls. It keeps me on track.
- Measuring Pitchers: These are another must have item.
Variations to add to the Harira
- Pasta: Add this near the end and break the long strands in half if using angel hair or use orzo. If you have cooked pasta, just drop it in.
- Beef, chicken or lamb: Cut the meat into bite size pieces and brown in a skillet then add to the soup at the simmering stage. Cook until tender.
- Rice: You can add cooked rice at the end before serving to enhance the dish too.
- Lemon: Add fresh squeezed lemon just before you serve for some added fresh kick.
- Cayenne Pepper: If you like a little heat add some sparingly during the simmering step or go all out and add 1 teaspoon but check the heat level.
Frequently asked questions
Yes, this soup freezes very well. Allow it to cool completely and portion into containers. Store in air tight containers for up to 3 months. After thawing and reheating you can add a little water to the desired consistency.
Sure, just allow it to cool and store in the refrigerator for up to 3 days in an air tight container. Reheat on the stove or in the microwave. It is actually better the second day after the flavors have really integrated.
Make a batch of Moroccan chickpea and lentil soup (harira) and share the recipe with your friends.
If you want to explore more Moroccan recipes here are a few you can try that are very easy to make. I have two dishes for a tagine
style chicken that you can easily make in a slow cooker. The Moroccan chicken tagine has a nice balance of sweet and savory flavors with apricots, an exotic spice blend and topped with sliced potato. Another tagine dish to try is Moroccan saffron chicken with savory delicate flavors.
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Harira Recipe - Moroccan Chickpea and Lentil Soup
Ingredients
- 2 Tbsp olive oil
- 1 onion large, chopped
- 1 cup carrots sliced
- ½ cup celery diced
- 2 tsp cornstarch
- 4 cups vegetable broth
- 2 cups chicken broth
- ½ cup parsley chopped
- ½ cup cilantro chopped
- 1 15 oz chickpeas canned, drained and rinsed
- ¾ cup lentils dry
- 1 28 oz crushed tomatoes canned
Spice Mixture
- 1 tsp Kosher salt
- ½ tsp turmeric
- ½ tsp paprika
- 1 tsp cumin
- ¼ tsp pepper cracked
- 1 dash cinnamon
Instructions
- Place all the spices in a small bowl and mix thoroughly.
- In a soup pot heat the olive oil on medium Sauté the onions, carrots, and celery until onions are translucent.
- Sprinkle with cornstarch and stir a few times.
- Sprinkle the spice mixture, and stir.
- Add the vegetable and chicken broth. Using an immersion blender, break up the solids a little bit, but not too much.
- Bring the liquid to a boil, then add the parsley, cilantro, chickpeas, lentils, and crushed tomatoes.
- Turn heat down to medium, and simmer for 25 minutes.
Video
Notes
- Pasta: Add this near the end and break the long strands in half if using angel hair or use orzo. If you have cooked pasta, just drop it in.
- Beef, chicken or lamb: Cut the meat into bite size pieces and brown in a skillet then add to the soup at the simmering stage. Cook until tender.
- Rice: You can add cooked rice at the end before serving to enhance the dish too.
- Lemon: Add fresh squeezed lemon just before you serve for some added fresh kick.
- Cayenne Pepper: If you like a little heat add some sparingly during the simmering step or go all out and add 1 teaspoon but check the heat level.
A: Yes, this soup freezes very well. Allow it to cool completely and portion into containers. Store in air tight containers for up to 3 months. After thawing and reheating you can add a little water to the desired consistency. Q: Can I make this dish ahead?
A: Sure, just allow it to cool and store in the refrigerator for up to 3 days in an air tight container. Reheat on the stove or in the microwave. It is actually better the second day after the flavors have really integrated.
Sheila
I just made the Moroccan and Chickpea soup. It was absolutely delicious and perfect on a cold evening. Thank you for sharing such a delicious recipe.
Analida
You are so welcome Sheila. I am glad you liked it. 🙂
Lizzie
Really luscious soup -- even right out of the pot. The lentils added that desirable thickness, and the carrots added sweetness. Perfectly seasoned, incredibly aromatic. The leftovers are coming out of the freezer on Saturday for company -- it was THAT good.
Analida
Thanks so much for your kind comment Lizzie. You are right, it is so aromatic. Glad you are serving some to your company! 🙂 Now you know you can make another batch and freeze! I will be doing that soon.
Cheryle McCann
I made this for dinner tonight and we really enjoyed it! I used my electric pressure cooker, on soup mode, but otherwise made it as directed. I've already shared the recipe with my daughters, who are health conscious cooks. This recipe is definitely a keeper!
Analida
Hi Cheyle! So glad you liked the soup and thank you for sharing with your daughters! We love this recipe at my house, especially on a cold winter night. So glad it worked in the pressure cooker. 🙂
Elaine Benoit
This Moroccan chickpea and lentil soup looks outstanding. My sister used to make Moroccan food all the time but I haven't had it in ages!! I'm definitely going to try your delicious soup! Love the crocks too!
Amy Nash
The combination of spices in this is so warming and wonderful. I'm going to be making this on repeat all winter long! Such beautiful photography too!
Gloria
LOVE Moroccan flavours....and chickpeas. This sounds like the perfect bowl of soup for a chilly day....which are just around the corner. I can imagine the aroma....so good.
Dawn
I really enjoy harira soup and I regularly have chickpeas and lentils stocked in our pantry. Sounds like the perfect answer to a cold day 🙂
Dawn
Forgot to leave a rating because this looks delish!
Shobee
I agree that this will still be perfect when cook in a slow cooker. The photos are too good looking. I want to slurp soup through the scree. Love it.
Anna Hettick
OHHH This soup looks so tasty!!! I am always looking for new soup recipes!
Analida
This one is very easy to make and is also very healthy! Thanks!
Claire | The Simple, Sweet Life
My husband and I have really gotten into chickpea and lentil dishes lately, so I'm sure we'd absolutely adore this one soup. We're definitely going to have to give it a try!
Amanda Mason
I love every single ingredient in this soup!! LOVE! I"m printing it off as we speak! It is the perfect soup for fall and I need a new soup to try this fall! Thank you for posting this!
Analida
This is a great soup to make and is very healthy also! Thanks!
Jyothi (Jo)
I have a Moroccan chickpea harira soup on my blog and I totally love that. I know for sure this soup tastes amazing, cause I made it, I tasted it and I like it 🙂 Lovely soup, lovely presentation
Analida
Thanks so much Jo!
Sues
It's nice and chilly here in New England and this looks absolutely perfect!! A great warm-up that's full of flavor!
Analida
This is one of those soup recipes I keep coming back to make over and over again.
Tammy
This sounds amazing!!! I love that it's vegetarian but I'm also in love with the array of spices. Ahh so good!
Analida
Moroccan spices are so rich and have a nice depth!
Ashley @ Big Flavors from a Tiny Kitchen
I love using canned chickpeas as a shortcut ingredient. This looks like such a great, comforting weeknight meal. Perfect for fall!
Analida
Yes! Who has time to soak chickpeas when you need to make a quick soup! Thanks!
Holly
I love the warm spices in Moroccan dishes like this one. This looks like a really delicious soup for cooler weather!
Analida
This is a great hearty soup for winter and very healthy! Thanks Holly!
Ruchi
What a hearty and comforting dish! It looks so warming and flavorful, great for upcoming long winter nights.
Analida
This is a one of our family favorite soups!
Jagruti Dhanecha
I am in for this soup, with an array of spices this soup sounds so hearty and comforting. Perfect for coming winter days.
Emily Leary
These looks so deeply flavourful and I just adore both chickpeas and lentils so I would absolutely love to try this
Claire
My kids LOVED the dash of cinnamon in this!! I think I was a bit heavy handed with it, but they loved it so that was a winner.
So healthy and they ate 2 bowls each! THANK YOU!
Analida
If you can get your kids to eat something healthy that is wonderful! I am so glad you all enjoyed it!
Maggie
Delicious and comparable to my dear friends mom’s harirra that she makes every Ramadan. They serve it with 7 min eggs and hot sauce. I made this recipe and froze it to have after i gave birth to my first baby, Which was. God send! I needed the iron and nutrients plus the ease of having a nutritious meal in a snap. My husband loves this soup and we often add some mashed potatoes and its so delicious. Love this recipe and soup ❤️ Have probably made it a dozen times already
Analida
Thanks Maggie! I am so glad you enjoyed the recipe!
Cindylou
Looks delicious but I have one question. Can I use ras el hanout spice blend instead of the individual spices?
Analida
Yes, that spice blend works nicely!
Gabriela
Looks Delicious!
If I wanted to make it with dry chickpeas, about how much would I need?
Analida
Hi Gabriela,
I have only made these with canned chickpeas. I suppose if you soaked and boiled the chickpeas until they were fully cooked, like those in the can, it would be about 1.5 cups. I hope this helps.
Enjoy and have a blessed day!
Gwynn Galvin
The combination of spices in this soup made it especially delicious. It was a bowl of comfort food on this chilly day!
Analida
Thanks Gwynn! This is a family favorite recipe in our house!