RP
RecipePoolDiscover your next favorite recipe
  • Recipes
  • Collections
  • Roundups
  • Meal Plans
  • Guides
  • About
Search
Browse
IngredientsCuisineDietMethodOccasion

Main Navigation

  • Recipes
  • Collections
  • Roundups
  • Meal Plans
  • Guides
  • About

Browse Faster

IngredientsCuisineDietMethodOccasion
Follow RecipePool on Pinterest
RecipePool

1,784+ tested recipes

Thoughtfully tested recipes, seasonal inspiration, and cooking guides to help you make something delicious every day.

Get weekly recipe inspiration

Explore

  • Recipes
  • Collections
  • Roundups
  • Seasonal
  • Products
  • Meal Plans
  • Guides
  • Ingredients

Browse By

  • Cuisine
  • Diet
  • Method
  • Occasion

Company

  • About
  • Contact
  • Editorial Policy
  • Recipe Testing
  • Privacy
  • Terms

© 2026 RecipePool. All rights reserved.

HomeSearchCollectionsSaved
  1. Home
  2. Recipes
  3. Harira
Bowl of harira soup with chickpeas, lentils, and fresh herbs

Moroccan tomato soup with lentils and chickpeas

Harira

Harira

1hMedium

Prep Time

15 min

Cook Time

45 min

Total Time

1 hr

Servings

6

8 cups

Difficulty

Medium

Cost

Budget

$

Be the first to rate this recipe
Share

Harira

Moroccan tomato soup with lentils and chickpeas

A hearty Moroccan soup brimming with lentils, chickpeas, tomatoes, and warm spices. Traditionally served to break the fast during Ramadan, this soup is deeply nourishing.

15m

Prep Time

45m

Cook Time

60m

Total Time

6

Servings

Medium

Difficulty

Budget $

Cost

Mediterranean CuisineMain CourseSoup & StewVegetarian
Sarah Chen
Sarah Chen

April 24, 2023(Updated April 13, 2026)

Harira is Morocco's most iconic soup—a complex, warming bowl of lentils, chickpeas, and aromatics thickened with a flour-and-egg swirl. It's a celebration of North African spices.

Why This Recipe Works

Building layers of spice—sautéing, then simmering—creates deep complexity. The traditional flour slurry gives harira its characteristic silky body.

Ingredients

  • 1 cup green or brown lentils
  • 1 can (15 oz) chickpeas, drained
  • 1 can (14 oz) diced tomatoes
  • 1 onion, diced, and 1 stalk celery, diced
  • 1 tsp each: ginger, cinnamon, turmeric, cumin
  • 1/4 cup fresh cilantro and parsley, chopped

Instructions

  1. 1

    Sauté onion and celery in olive oil for 5 minutes. Add all spices and cook 1 minute.

  2. 2

    Add tomatoes, lentils, and 6 cups water or broth. Bring to a boil.

  3. 3

    Reduce heat and simmer 30 minutes until lentils are tender.

  4. 4

    Add chickpeas and 2 tbsp flour whisked into 1/4 cup cold water. Simmer 10 more minutes until thickened.

  5. 5

    Stir in fresh cilantro and parsley. Serve with lemon wedges and dates on the side.

Serving Suggestions

Ways to Serve This Dish

  • Serve with crusty artisan bread for dipping

  • Finish with a drizzle of high-quality extra virgin olive oil

  • Pair with a simple arugula salad dressed in lemon vinaigrette

Substitutions

Green lentilsRed lentils

Will break down more, creating a thicker soup

Fresh cilantroFresh parsley only

If you don't like cilantro, double the parsley

DepthPantry

Test Kitchen Pick

Olive Oil

Helpful Pantry Staple

Why the olive oil matters

On recipes like this, olive oil is not just a background fat. A better bottle gives you cleaner flavor and a better finish.

This is one of the few pantry upgrades that keeps paying off every time you cook in this lane.

  • Useful in dressings, sauces, and finishing
  • Improves flavor without changing the recipe structure

A good bottle of olive oil is one of the safest pantry upgrades for Mediterranean and Italian cooking.

Shop olive oil for this recipe

Tips & Storage

Pro Tips

  • The flour slurry is traditional—whisk it separately to avoid lumps.

  • Serve with dates and chebakia pastries for a traditional Ramadan iftar.

Storage

Refrigerate for up to 5 days. Freezes well for 3 months.

Reheating

Reheat on the stove, adding water as it thickens when stored.

Nutrition Facts

Per serving (0mg) · 6 servings

Calories260
LowModerateHigh

A moderate-calorie serving · based on a 2,000 cal daily diet

Protein14g
Carbohydrates4g
Fat44g
Fiber520mg
Sugar10g
Sodium5g

Nutritional values are approximate and may vary based on specific ingredients and preparation methods.

Frequently Asked Questions

Is harira always vegetarian?
Many recipes include lamb or beef. This version is vegetarian but you can add diced lamb.
What makes it thick?
A flour-water slurry stirred in at the end gives harira its signature body.

Explore More

More Mediterranean RecipesMore Main CourseMore Soup & StewVegetarian RecipesStovetop Recipes
Sarah Chen

About Sarah Chen

Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.

View all recipes →

Some product links on this page may be affiliate links. As an Amazon Associate RecipePool earns from qualifying purchases.

Related Recipes

Moroccan lamb tagine with dried apricots and almonds

Lamb Tagine

140 min

Traditional Moroccan tagine with lemons and olives, served outdoors, showcasing vibrant colors and delicious aromas.

Chicken Tagine

65 min

Moroccan couscous with tender lamb, vegetables, and chickpeas

Couscous Royale

120 min

Vibrant Fattoush salad with fresh vegetables, pita chips, and pomegranate seeds

Fattoush Crouton Salad

23 min

Grilled halloumi slices over arugula salad with tomatoes

Grilled Halloumi Salad

16 min

Bowl of creamy Turkish red lentil soup with paprika butter drizzle

Turkish Lentil Soup

35 min

You Might Also Like

Moroccan lamb tagine with dried apricots and almonds
Gluten-FreeDairy-Free
Medium

Mediterranean

Lamb Tagine

2h 20m6 servings
View Recipe

Lamb Tagine

2h 20m•Medium
Traditional Moroccan tagine with lemons and olives, served outdoors, showcasing vibrant colors and delicious aromas.
Gluten-FreeDairy-Free
Medium

Mediterranean

Chicken Tagine

1h 5m4 servings
View Recipe

Chicken Tagine

1h 5m•Medium
Moroccan couscous with tender lamb, vegetables, and chickpeas
Dairy-Free
Hard

Mediterranean

Couscous Royale

2h8 servings
View Recipe

Couscous Royale

2h•Hard
Vibrant Fattoush salad with fresh vegetables, pita chips, and pomegranate seeds
Vegan
Easy

Mediterranean

Fattoush Crouton Salad

23 min4 servings
View Recipe

Fattoush Crouton Salad

23 min•Easy
Grilled halloumi slices over arugula salad with tomatoes
VegetarianGluten-Free
Easy

Mediterranean

Grilled Halloumi Salad

16 min2 servings
View Recipe

Grilled Halloumi Salad

16 min•Easy
Bowl of creamy Turkish red lentil soup with paprika butter drizzle
VeganGluten-Free
Easy

Mediterranean

Turkish Lentil Soup

35 min4 servings
View Recipe

Turkish Lentil Soup

35 min•Easy
See more Mediterranean recipes →