How to Make the Perfect Harira Moroccan Lentil and Tomato Soup
Moroccan · Easy · 65 min · 6 servings
Harira is the iconic Moroccan soup traditionally served to break the Ramadan fast, made with lentils, chickpeas, tomatoes, and fresh herbs. It is a nourishing and deeply satisfying bowl of comfort that showcases the beauty of simple Moroccan flavors.
Why this recipe works
This Harira Moroccan Lentil and Tomato Soup recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 65 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 280 calories with 14g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 1 cup green lentils, rinsed
- 1 cup canned chickpeas, drained
- 4 large tomatoes, roughly chopped
- 1 bunch fresh cilantro, chopped
- 1 tsp ground cinnamon
- 2 tbsp tomato paste
Step by step instructions
Step 1: Build the Soup Base
In a large pot over medium heat, warm a little olive oil and add the chopped tomatoes and tomato paste. Cook for 10 minutes, stirring occasionally, until the tomatoes break down into a thick sauce. Season with cinnamon, salt, pepper, and a pinch of turmeric.
Step 2: Add Lentils and Simmer
Add the rinsed lentils to the pot along with 1.5 liters of water. Bring to a boil, then reduce heat to a gentle simmer. Cook uncovered for 20 minutes until the lentils begin to soften and the broth deepens in color.
Step 3: Incorporate Chickpeas and Herbs
Add the drained chickpeas and half the chopped cilantro to the pot. Continue simmering for another 15 minutes. The lentils should be completely tender and the soup should have a thick, velvety consistency.
Step 4: Thicken and Finish
Mix 2 tablespoons of flour with a little cold water to make a smooth slurry and stir it into the soup. Simmer for 5 more minutes to thicken. Stir in the remaining fresh cilantro, taste for seasoning, and serve hot with lemon wedges and crusty bread.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- green lentils → red lentils for a faster-cooking and creamier texture
- fresh tomatoes → one 400g can of crushed tomatoes for convenience
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Skipping the flour slurry which gives harira its characteristic thick and hearty body
- Not adding fresh cilantro at the end which is essential for the authentic bright flavor
Nutrition facts
Per serving: 280 calories, 14g protein, 42g carbs, 6g fat, 10g fiber.
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