How to Make the Perfect Moroccan Harira Soup
Moroccan · Medium · 60 min · 6 servings
Harira is a hearty Moroccan soup packed with chickpeas, lentils, tomatoes, and warm spices like cinnamon and cumin. It is traditionally served during Ramadan to break the fast and delivers a deeply satisfying and nourishing meal in every bowl.
Why this recipe works
This Moroccan Harira Soup recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 60 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 310 calories with 16g 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:
- 400 g canned chickpeas drained
- 150 g red lentils rinsed
- 400 g canned crushed tomatoes
- 1 tsp ground cinnamon
- 1 tsp ground cumin
- 30 g fresh cilantro and parsley chopped
Step by step instructions
Step 1: Build the Spiced Base
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add a diced onion and cook for 5 minutes until soft. Stir in the cinnamon and cumin and cook for 1 minute until fragrant and the spices are bloomed in the oil.
Step 2: Add Tomatoes and Legumes
Pour in the crushed tomatoes and stir well to combine with the spiced onion base. Add the rinsed red lentils and drained chickpeas along with 1.5 liters of water. Stir everything together and bring to a boil.
Step 3: Simmer Until Thick
Reduce heat to low and simmer the soup uncovered for 35 minutes, stirring occasionally. The lentils will dissolve and thicken the broth naturally into a rich stew-like consistency. Season generously with salt and pepper.
Step 4: Finish with Fresh Herbs
Remove the pot from heat and stir in the freshly chopped cilantro and parsley. Taste and adjust seasoning. Serve hot with a squeeze of lemon juice and warm crusty bread on the side.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- canned chickpeas → canned white beans for a slightly creamier texture
- red lentils → green lentils but note they will not dissolve and will keep their shape
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Skipping the step of blooming the spices in oil which results in a flat and underdeveloped flavor profile
- Not stirring the soup regularly during simmering which causes the lentils to stick and burn on the bottom of the pot
Nutrition facts
Per serving: 310 calories, 16g protein, 45g carbs, 6g fat, 12g fiber.
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