Harira soup is a hearty tomato-based Moroccan soup made with legumes like lentils and chickpeas, fresh herbs, and warm spices – served with chopped cilantro and a squeeze of lemon.
Perfect for a fall or winter evening, an easy family meal that comforts and replenishes after a long day. Harira soup is usually served with lemon wedges and handfuls of freshly-chopped cilantro, which adds a lively tartness to the soup. It’s also filling enough to serve as a full one-dish meal, when served with rolls or flatbread.
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Harira: Moroccan Chickpea Soup
- Total Time: 45 minutes
- Yield: Serves 6
- Diet: Vegetarian, Gluten-Free
Description
A warming, flavorful Moroccan soup packed with chickpeas, lentils, and fragrant spices. Perfect for a cozy night in!
Ingredients
- 2 tsp cumin seeds
- 1/8 cup olive oil
- 1 onion, finely diced
- 2 carrots, finely diced
- 3 celery sticks, finely diced
- 6 garlic cloves, minced
- 2 tsp grated ginger
- 1 tsp ground cinnamon
- 1/4 tsp black pepper
- 1/4 tsp ground turmeric
- 14 oz (397 g) can chickpeas
- 1 cups (177 ml) white rice
- 1 cups (237 ml) puy lentils
- 1 bunch flat leaf parsley, chopped
- 1 bunch cilantro, chopped
- 1 lemon, juiced
- 1 lemon, sliced, for serving
- Salt
- 4 cups (946 ml) vegetable stock
- 4 tbsp tomato paste
- 14 oz (397 g) can chopped tomatoes
Instructions
- Put a cast iron Dutch oven (or other heavy-bottomed stock pot) over medium-low heat.
- Add the cumin seeds and toast, stirring often, until the seeds are golden brown and fragrant.
- Remove the seeds from the heat and grind in a spice grinder or mortar and pestle.
- Return the pot to the stove on medium-low heat. Drizzle the olive oil into the pot.
- Add the onion, celery, and carrots and cook, stirring often, until the onions are translucent but not browned and the other vegetables are soft, approximately 8-10 minutes.
- Add the garlic and stir for another minute, then add the ginger, cinnamon, black pepper, and turmeric; continue stirring for a minute or two until the spices are blended and everything is a little sticky.
- Pour in the tomatoes, tomato paste, and chickpeas; stir together, bringing everything to a simmer.
- Add the stock, rice, Puy lentils, and a handful of the cilantro and parsley leaves.
- Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes until the rice is cooked and the lentils are tender.
- Remove from the heat and stir in more freshly chopped cilantro and parsley.
- Squeeze in the lemon juice and serve with more lemon wedges.
Notes
- For a richer flavor, use homemade vegetable stock instead of store-bought.
- If you don’t have puy lentils, brown or green lentils can be substituted.
- Leftover Harira can be stored in the refrigerator for up to 3 days and tastes even better the next day.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Moroccan
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 5
- Sodium: 400
- Fat: 15
- Saturated Fat: 3
- Unsaturated Fat: 10
- Carbohydrates: 55
- Fiber: 10
- Protein: 15
Frequently Asked Questions
Can I use dried chickpeas instead of canned for the Harira soup?
Yes, you can use dried chickpeas, but you’ll need to soak them overnight and adjust the cooking time to ensure they’re tender before adding them to the soup. 
What spices are essential for achieving the authentic flavor of Harira?
Key spices for Harira include cumin, coriander, and cinnamon, which contribute to the soup’s warm and aromatic profile.
How can I make Harira soup spicier?
To increase the heat, add a pinch of cayenne pepper or a chopped jalapeño during cooking, adjusting to your desired spice level.
