Harira Recipe - Moroccan Tomato Soup with Chickpeas and Lentils (2024)

Save to FavoritesJump to Recipe

This post may contain Amazon or other affiliate links that allow us to earn a small commission at no extra cost to you. Please see our Disclosure Policy for more info.

Harira is a traditional Moroccan soup of tomato, lentils, and chickpeas. Wonderfully fragrant with zesty seasoning, it oftenranks high on listsof must-try Moroccan foods. It’s a popular offering in Moroccan homes and restaurants, and you can even find it sold as street food.

The name harira, derived from the Arabic word for silk, makes reference to the texture of the soup after it’s been thickenedwith either eggs or a tedouiraof flour and water. The tedouira (thickener) sometimesincludes yeast and may be left to ferment for a day or two.

Although harira is prepared year-round, it’s famously associated with Ramadan, when it’s likely to be served alongside chebakia and other traditional foods to break the fast. This tradition is so ingrained that many Moroccans consider a meal during Ramadan incomplete if harira isn’t on the table.

I share that sentiment. I’ve come to love and expect harira during Ramadan, and if I don’t have a bowl of this traditional soup after a day of fasting, something always seems to be missing even if I’ve had an otherwise satisfying meal.

As with so many Moroccan recipes, the way harira is made can vary dramatically from family to family. Beef, lamb, or chicken are typically added to flavor the stock; however, they can be omitted for a vegetarian version.

Some prefer hariralight and mildly seasoned while others favor a thick, zesty soup thatsuffices as a hearty meal-in-a-bowl. The latter is my preference, no doubt influenced by my mother-in-law’s delicious version below, which she taught me to make long before I moved to Morocco.

Fragrantly seasoned with ginger, pepper, and cinnamon, it gets additionalflavor and body from a robust quantity of fresh herbs: cilantro, parsley, celery, and onion. Rice or broken vermicelli is added as a filler.

Smen, a type ofpreserved butter, is an optional but recommended ingredient, asa little bit will add a pleasant layer of parmesan-like flavor.

The prep work for harira can be considerable; however, muchof that workcan be done in advance and the prepped ingredients put in the freezer for easy cooking at a later time.

If you plan to cook harira with any regularity, such as in Ramadan, then you may want to consider getting that prep work out of the way.

You can also make a large batch of harira and portion it out for freezing before thickening it. In this case, it’s best not to add rice since it can break down in texture. Plan to add broken vermicelli when reheating and thickening the defrosted soup.

Read through the directions for prepping ingredients for suggestions of what can be done ahead of time. A food processor will help simplify those steps.

Many Moroccans enjoy dates as an accompaniment to harira. And, if serving harira as a light supper, consider offering batbout or krachel on the side.

Harira Recipe - Moroccan Tomato Soup with Chickpeas and Lentils (1)

Moroccan Harira Recipe

Christine Benlafquih | Taste of Maroc

An authentic recipe for a hearty version of Moroccan harira, a zesty tomato, lentil and chickpea soup.

Plan ahead to allow for overnight soaking of the chickpeas or to prep ingredients in advance. Cooking time is for a pressure cooker; double this time if simmering the soup in a conventional pot.

4.76 from 93 votes

Print Recipe Pin Recipe Save Recipe

Prep Time 45 minutes mins

Cook Time 1 hour hr 30 minutes mins

Total Time 2 hours hrs 15 minutes mins

Course Soup

Cuisine Moroccan

Yield 6 servings

Calories 330 kcal

Ingredients

  • 8 oz. lamb, beef or chicken, diced
  • 3 tbsp vegetable or olive oil
  • several soup bones (optional)
  • 2 lbs soft, ripe tomatoes - (about 6 large)
  • 1 handful dry chickpeas, soaked and peeled
  • 2 handfuls dry green or brown lentils
  • 1 large onion, grated
  • 1 stalk celery (with leaves), chopped
  • 1 small bunch flat leaf parsley, finely chopped
  • 1 small bunch cilantro, finely chopped
  • 1 tbsp smen (optional)
  • 1 tbsp salt
  • 1 tbsp ginger
  • 1.5 tsp black pepper
  • 1 tsp ground cinnamon - optional; see notes
  • 1/2 tsp turmeric
  • 3 tbsp tomato paste - combined with 1 or 2 cups water
  • 3 tbsp uncooked rice OR broken vermicelli
  • 1 cup flour - combined with 2 cups water
  • lemon wedges and cilantro (optional) - for garnish

Instructions

Ahead of Time – Prep Ingredients

  • Soak the chickpeas overnight. The next day, drain and peel them. This is easily done by pressing chickpeas one-by-one between your forefinger and thumb or by rubbing all of the chickpeas vigorously in a kitchen towel. (The prepped chickpeas may be be frozen until needed.)

  • Pick through the lentils to remove any stones and debris; set aside until ready to use.

  • Stew the tomatoes then pass them through a food mill to make a puree; discard the skins and seeds. Or, cut the tomatoes into quarters and process them, with or without skin, in a food processor until smooth. (The pureed tomatoes may be frozen until needed.)

  • Grate the onion or process it to a thick pulp in a food processor. (The grated onion may be mixed with the pureed tomatoes and frozen until needed.)

  • Wash the celery and finely chop it. Set aside. Remove and discard large pieces of stem from the parsley and cilantro. Wash the parsley and cilantro and leave to drain thoroughly before chopping finely by hand or in a food processor. (The chopped herbs may be mixed together and frozen until needed.)

Make the Soup

  • In a 6-quart or larger pressure cooker or stock pot, brown the meat in the oil over medium heat. Add the soup bones, peeled chickpeas, pureed tomatoes, grated onion, spices, smen (if using) and 3 cups (710 ml) of water. Bring to a boil, cover and cook with medium pressure for 25 minutes (or simmer for 50 to 60 minutes).

  • Add the lentils, tomato paste mixture, chopped herbs and 8.5 cups (2 liters) water. Bring to a boil and cover. Continue to step 3 or step 4.

  • If planning to add rice, cook the soup with medium pressure for 30 minutes (or simmer for 60 minutes); add the rice, and continue cooking with pressure for another 15 minutes (or 30 minutes by simmering).

  • OR if planning to add broken vermicelli, cook the soup with pressure for 45 minutes (or simmer for 90 minutes) before stirring in the broken vermicelli. Continue simmering for a few minutes until the vermicelli is tender.

  • Taste and adjust seasoning. Thicken the soup to a silky, cream-like consistency by gradually adding the tedouira (flour and water mixture), stirring constantly to ensure that it’s well blended. Use only as much as is needed to make the soup as thick as you like.

  • Simmer the soup for another 5 to 10 minutes, stirring occasionally and skimming off any foam that forms on the surface.

  • Remove from the heat and serve.

Notes

  • A skin will form on the soup as it cools. This can be stirred and blended back into the soup.
  • When reheating the soup, use medium or low heat and stir frequently to avoid lentils sticking to the bottom of the pot and burning.
  • If you’d like to freeze the soup, do so before adding the thickener and preferably before adding the rice or broken vermicelli. Allow it to cool completely before freezing. On the day of serving, thaw the soup over low heat thenresume cooking from where you left off.
  • Cinnamon is optional and can be omitted. While many Moroccan cooks use it when making harira, not everyone likes it. On a personal note, I do prefer harira with a small amount of cinnamon as indicated in the recipe. It’s very subtle and complementary to the overall flavor of the soup when used conservatively.
  • Lemon wedges may be served on the side for those who like a squeeze of fresh lemon juice as a condiment for the soup. If desired, garnish with a little fresh parsley or cilantro.
  • Blending the flour and water tedouira ahead of time will help ensure that it’s lump-free when adding it to the soup.
  • To make gluten-free harira, you can use cornstarch, tapioca starch, or another substitute for the flour to thicken the soup at the end of cooking.

Nutrition

Calories: 330kcalCarbohydrates: 42gProtein: 16gFat: 11gSaturated Fat: 2gCholesterol: 29mgSodium: 1304mgPotassium: 811mgFiber: 7gSugar: 7gVitamin A: 1505IUVitamin C: 25.4mgCalcium: 52mgIron: 3.1mg

Nutrition information is provided as a courtesy and is only an estimate obtained from online calculators. Optional ingredients may not be included in the nutritional information.

Tried this recipe? We’d love to know!Mention @tasteofmaroc or tag #tasteofmaroc!

Leave a Comment or Review

About the Author

Christine Benlafquih

Christine Benlafquih is Founding Editor at Taste of Maroc and owner of Taste of Casablanca, a food tour and culinary activity business in Casablanca. A long time resident of Morocco, she's written extensively about Moroccan cuisine and culture. She was the Moroccan Food Expert for The Spruce Eats (formerly About.com) from 2008 to 2016.

Harira Recipe - Moroccan Tomato Soup with Chickpeas and Lentils (2024)

FAQs

What is Moroccan lentil soup made of? ›

Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft. Puree half the soup in a food processor or blender.

What are the ingredients in Harira soup? ›

Harira, a savory Moroccan soup made with dried legumes — lentil, chickpeas, fava beans — is traditionally cooked with lamb or lamb broth, but this version is vegetarian. Though it is typically eaten to break the fast during Ramadan, it is served throughout the rest of the year as well.

What is harira called in English? ›

harira in British English

(həˈrɪərə ) noun. a Moroccan soup made from a variety of vegetables with lentils, chickpeas, and coriander.

How much protein is in harira soup? ›

Ideal Harira Vegetable Moroccan Soup (1 serving) contains 20g total carbs, 17.2g net carbs, 1.4g fat, 4g protein, and 116 calories.

What is the difference between lentils and chickpeas? ›

Since lentils have more fiber, lentils win this round. Lentils contain more protein than Chickpeas. Both chickpeas and lentils are great sources of vegetable protein. However, since lentils have more of this healthy nutrient, lentils win this round.

What are lentils and chickpeas called? ›

Pulses are part of the legume family (any plants that grow in pods), but the term “pulse” refers only to the dry edible seed within the pod. Beans, lentils, chickpeas and split peas are the most common types of pulses.

What is the main dish in Morocco? ›

The main Moroccan dish people are most familiar with is couscous; lamb is the most commonly eaten meat in Morocco, usually eaten in a tagine with a wide selection of vegetables. Chicken is also very commonly used in tagines or roasted. They also use additional ingredients such as plums, boiled eggs, and lemon.

Where did harira originate? ›

Harira (Arabic: الحريرة al-ḥarīra) is a traditional North African soup prepared in Morocco and Algeria. Algerian harira differs from Moroccan harira in that Algerian harira does not contain lentils. It is popular as a starter but is also eaten on its own as a light snack.

What is the most important ingredient in soup? ›

For clear, brothy soups, stock is your most important ingredient. If you want to make a good soup, you need to use an excellently flavored stock — otherwise, the entire pot could be tasteless.

Who invented harira? ›

While harira is the national soup of Morocco, history tells that this is not a Moroccan invention but an invention of the Maghreb of which Morocco is a part. This recipe may look truly daunting though it really isn't.

How many calories in a bowl of harira? ›

Calories in Moroccan Harira Soup
Calories106.2
Cholesterol0.0 mg
Sodium875.4 mg
Potassium453.3 mg
Total Carbohydrate21.4 g
8 more rows

What is bassu in english? ›

♪ bassu. a large motor vehicle, having a long body, equipped with seats or benches for passengers; a bus.

How many chickpeas for daily protein? ›

Nutrition
Nutrients1 cup of chickpeas (164 g)Requirements per day
Protein (g)14.546–56
Fat (g)4.2520–35% of daily calories should be fat
Carbohydrates (g)44.9, including 7.9 g of sugar130
Fiber (g)12.822.4–33.6
15 more rows
May 12, 2022

How many calories are in Moroccan harira soup? ›

214 Calories

How many calories are in Moroccan chickpea soup? ›

A really quick low calorie soup that's also low in fat, this deliciously spiced recipe will keep in the fridge for 4-5 days. At only 103 calories a bowl, add a chunk of crusty bread for a hearty low cal lunch.

What is lentil soup made of? ›

Lentil soup is a soup with lentils as its main ingredient; it may be vegetarian or include meat, and may use brown, red, yellow, green or black lentils, with or without the husk. Dehulled yellow and red lentils disintegrate in cooking, making a thick soup.

What is lentils in Moroccan Arabic? ›

Fun fact: in Darija, Moroccan Arabic, this is simply referred to as Lentils (عدس). That's it.

What are lentils made of? ›

Lentils are edible seeds from the legume family. They're well known for their lens shape and sold with or without their outer husks intact. Though they're a common food staple in countries such as Turkey, Syria, Jordan, Morocco, and Tunisia, the greatest production of lentils nowadays is in Canada ( 1 , 2).

Is lentil soup really good for you? ›

This nutritious, well-balanced soup counts as a meal if you enjoy a generous portion. Lentils are rich in protein, fiber, iron and folate. Lentil soup packs well for lunch in a leak-proof container, and it tastes even better the next day.

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Duane Harber

Last Updated:

Views: 6152

Rating: 4 / 5 (71 voted)

Reviews: 86% of readers found this page helpful

Author information

Name: Duane Harber

Birthday: 1999-10-17

Address: Apt. 404 9899 Magnolia Roads, Port Royceville, ID 78186

Phone: +186911129794335

Job: Human Hospitality Planner

Hobby: Listening to music, Orienteering, Knapping, Dance, Mountain biking, Fishing, Pottery

Introduction: My name is Duane Harber, I am a modern, clever, handsome, fair, agreeable, inexpensive, beautiful person who loves writing and wants to share my knowledge and understanding with you.