Harira is a comforting Moroccan soup brimming with tender lentils, chickpeas, and aromatic spices, making it a hearty, plant-based meal.
Packed with fiber, plant protein, and healthy fats, it’s low in saturated fat and naturally nutrient-rich.
Quick to prepare and ideal for meal prep, this vibrant soup delivers satisfying flavor while supporting a balanced, everyday diet.
Harira Recipe
Equipment
- 1 Large Dutch Oven or Heavy-Bottomed Pot
- Measuring cups and spoons
- Chef’s knife
- Cutting board
- Wooden spoon or spatula
Ingredients
- 4 tbsp extra virgin olive oil
- 1 large yellow onion finely chopped
- 2 celery stalks chopped
- 1 carrot peeled and chopped
- Kosher salt to taste
- 4 garlic cloves minced
- 1 ½ tsp black pepper
- 1 ½ tsp turmeric
- 1 tsp cumin
- ½ tsp ground ginger
- ½ tsp ground cinnamon
- ½ tsp cayenne pepper
- 2 14-oz cans crushed tomatoes
- 3 tbsp tomato paste
- 1 cup packed fresh cilantro chopped
- 1 cup green lentils rinsed
- 1 cup red lentils rinsed
- 1 14-oz can chickpeas, drained
- 7 cups low-sodium vegetable or chicken stock
- ¼ cup long-grain rice rinsed (or ¼ cup broken vermicelli)
- Lemon wedges for serving
Instructions
- Heat the Olive Oil: Start by placing a large Dutch oven or heavy-bottomed pot over medium heat. Pour in 4 tablespoons of extra virgin olive oil and allow it to warm until it shimmers gently. Warming the oil first ensures that the vegetables and spices release their full flavors without sticking or burning.
- Sauté the Aromatic Vegetables: Add the finely chopped yellow onion, celery, and carrot to the pot. Sprinkle lightly with kosher salt to draw out the natural moisture from the vegetables. Stir regularly with a wooden spoon and cook for about 5 minutes, or until the onions turn translucent and the vegetables soften slightly. This step builds a flavorful base for the soup.
- Add Garlic and Spices: Reduce the heat slightly and add the minced garlic along with 1 ½ teaspoons black pepper, 1 ½ teaspoons turmeric, 1 teaspoon cumin, ½ teaspoon ground ginger, ½ teaspoon cinnamon, and ½ teaspoon cayenne pepper. Stir constantly for 1–2 minutes until the garlic becomes fragrant and the spices bloom. This step infuses the soup with warm Moroccan flavors that define Harira.
- Incorporate Tomatoes and Herbs: Pour in the two cans of crushed tomatoes and stir in 3 tablespoons of tomato paste. Add 1 cup of chopped fresh cilantro and combine everything evenly. Allow the mixture to cook gently for 5 minutes. The tomato paste deepens the flavor, while cilantro adds freshness and a subtle herbal note.
- Add Lentils and Chickpeas: Add both the green and red lentils, rinsed thoroughly, and the drained chickpeas to the pot. Give everything a good stir to coat the legumes in the aromatic tomato-spice mixture. Sprinkle a small pinch of additional salt at this stage. Cooking the lentils and chickpeas together with the tomato base ensures they absorb the rich flavors.
- Pour in the Broth and Simmer: Carefully pour 7 cups of low-sodium vegetable or chicken stock into the pot. Turn up the heat to bring the mixture to a gentle boil, which should take about 5 minutes. Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for 45 minutes. Check occasionally and stir gently, adding more stock or water if the soup becomes too thick. The goal is a rich, pourable consistency, not a paste.
- Cook the Rice or Vermicelli: Once the lentils are fully tender, stir in ¼ cup of rinsed long-grain rice or broken vermicelli. Continue simmering over low heat for 15 minutes, or until the rice is fully cooked and has absorbed the flavors of the soup. Stir occasionally to prevent sticking. This step adds texture and heartiness, making the soup more filling.
- Adjust Seasonings and Serve: Taste the soup and adjust salt and pepper as needed. Ladle the hot Harira into bowls, and serve immediately with lemon wedges on the side. The acidity from the lemon brightens the earthy flavors and adds a refreshing finish. Optional: drizzle a little extra olive oil on top for richness.
- Optional Flavor Boost: For an extra layer of warmth and complexity, stir in 1–2 teaspoons of homemade or store-bought harissa paste during step 5. This adds a subtle, smoky heat that complements the spices beautifully without overpowering the dish.
- Storage and Meal Prep Tips: Once cooled, transfer any leftovers to airtight containers and store in the refrigerator for 3–4 days. The soup will thicken as it chills; reheat gently over medium heat, adding a splash of water or broth to reach the desired consistency. Harira is perfect for meal prep, as the flavors deepen over time.
Notes
- Use a mix of green and red lentils for texture: green lentils hold shape, red lentils break down for a creamy consistency.
- Adjust spices to your taste: add more cayenne for heat or extra cinnamon for warmth.
- Fresh cilantro brightens the flavor; you can substitute parsley if needed.
- Harira thickens as it sits—add water or broth when reheating if too dense.
- Homemade or store-bought harissa adds a smoky, spicy kick without overwhelming the soup.
- Leftover soup freezes well—portion into airtight containers for up to 3 months.
- Serve with warm pita, crusty bread, or over cooked grains for a heartier meal.
Chef’s Secrets For Perfect Flavor
The key to an unforgettable Harira lies in layering flavors.
Sautéing the vegetables first with a pinch of salt draws out natural sweetness, while blooming the spices in oil enhances their aroma and depth.
Fresh cilantro added toward the end keeps the flavor vibrant, and allowing the soup to simmer slowly ensures the lentils absorb every nuance of the tomato-spice base.
For a silky finish, consider blending a small portion of the soup and mixing it back in—it adds body without overpowering texture.
Serving Suggestions For Every Meal
Harira is incredibly versatile and pairs beautifully with a variety of accompaniments.
Serve it with lemon wedges to add a refreshing tang, which balances the earthy spices.
Warm pita, flatbreads, or crusty sourdough are perfect for dipping, while a dollop of yogurt on top can add creaminess.
For a more substantial meal, serve over couscous, rice, or quinoa.
A side salad with crisp vegetables or pickled garnishes elevates the meal with texture and color.
Storage Tips To Keep Fresh
Store cooled Harira in airtight containers in the refrigerator for up to 3–4 days.
Because the soup thickens as it sits, add a splash of water, broth, or even a little tomato juice when reheating to reach your desired consistency.
For longer storage, portion the soup into freezer-safe containers or bags and freeze for up to 3 months.
Label containers with the date, and thaw overnight in the fridge before reheating gently on the stove to preserve flavor and texture
Frequently Asked Questions
1. Can I make Harira vegan or vegetarian?
Absolutely! Use vegetable stock instead of chicken stock, and this soup is naturally plant-based thanks to the lentils, chickpeas, and vegetables.
It’s high in protein, fiber, and naturally low in saturated fat, making it a healthy vegan-friendly option.
2. What can I substitute for lentils?
While green and red lentils are traditional, you can experiment with other legumes like split peas or small beans.
Keep in mind that cooking times vary, so adjust simmering accordingly. Red lentils break down quickly, creating a creamy texture, while green lentils stay firm.
3. How spicy is this soup?
Harira has a warm, aromatic spice profile without being overly hot. Cayenne adds mild heat, but you can adjust it according to your preference. Adding harissa paste increases the spice while introducing a smoky flavor.
4. Can I prepare Harira in advance?
Yes! In fact, the flavors improve if made a day ahead. Store the cooled soup in the fridge and reheat slowly before serving. This makes it perfect for meal prep, gatherings, or busy weeknights.
5. Can I freeze Harira for later?
Definitely. Portion the soup into freezer-safe containers, leaving room for expansion. Freeze for up to 3 months.
Thaw overnight in the refrigerator and reheat gently on the stove, adding liquid if necessary to restore the perfect pourable consistency.
