Harira Recipe
A rich Moroccan soup loaded with lentils, chickpeas, fresh herbs, and warm spices. This nourishing, plant-based recipe is high in protein and fiber, low in saturated fat, and perfect for quick weeknight dinners or make-ahead meals. Serve with lemon wedges and warm pita bread for a wholesome, satisfying experience.
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.
