Moroccan Lentil and Chickpea Soup (aka Harira) is hearty, full of protein and loaded with nutrients. Warming fragrant spices make this healthy one-pot meal deeply flavorful! Vegan and Gluten-Free adaptable.
How are you tending to the emerging story of your life? ~Carol Hegedus
Richly spiced, full of flavor and hearty texture, this recipe for Harira is so satisfying. As many soups do, it just becomes better and better after a day or two in the fridge. It is a perfect wholesome meal to make ahead and glean from all week. Nothing better for me than to open the fridge to an already made healthy lunch just waiting to be reheated! Tucking some away in the freezer for a future convenient meal is also always a good thing.
In our meatless version of Harira, red lentils create a rich-bodied broth as they break down quickly, fusing with the tomatoes and broth. Brown or green lentils and chickpeas give hearty texture. Spices infuse the soup with warmth and rich flavor. Fresh cilantro and parsley are added to simmer with the broth and at the end to add fresh zest and brightness. Pasta is added near the end and just makes it that much more enjoyable to eat! (Feel free to use gluten-free pasta.)
Served with a fresh squeeze of lemon. It is common to enjoy this soup with dates on the side. I highly recommend it!
What is Harira? (“huh-rear-ra”)
Harira is a traditional Moroccan comfort soup. During the fasting month of Ramadan, where no food or drink is consumed between dawn and dusk, Harira is often eaten to break the daily fast. Loaded with fiber, protein and nutrients this soup is very sustaining and satisfying.
There are many many variations of Harira, often including a type of meat, lentils, chickpeas, pasta or rice in a richly spiced tomato base.
Ingredients in Harira
- veggies: onion, garlic, celery
- spices: ginger, black pepper, turmeric, cumin, paprika, cayenne, cinnamon stick and saffron
- beans: chickpeas, red lentils, green or brown lentils
- broth: vegetable, chicken, or lamb
- canned tomatoes
- pasta: wheat or rice
- fresh herbs: cilantro & parsley
- honey
- lemon
How to make Harira
Step one
Prep your veggies, gather spices, chop fresh herbs.
Step two
Saute onions for 5 minutes in olive oil, over medium heat.
Step three
Add celery, garlic, ginger, pepper, turmeric, cumin, and cayenne stir for another minute.
Blooming the spices in the oil, deepens the spice flavors bringing out the complexities.
Step four
Add broth, tomatoes, cinnamon sticks, saffron, salt, red lentils, brown lentils, half of the cilantro and half of the parsley.
Step five
Bring to a simmer, partially covered with a lid, for 30 minutes.
Step six
Add chickpeas and pasta cook 5-10 minutes more. Until pasta is cooked.
Expert Tip: If you plan to save the soup for eating later or plan to freeze some of it, cook the pasta separately and add it in per serving. Especially good for some of the gluten-free varieties of pasta that tend to break down.
Step seven
Add remaining fresh herbs.
Serve with lemon wedges, a swirl of yogurt and dates on the side.
Can this be made Vegan?
Yes! Use vegetable broth and substitute in your favorite sweetener for the honey (if needed).
Variations on Moroccan Lentil and Chickpea Soup
- Throw in chard, kale, spinach or other greens
- Use cooked rice instead of pasta
- Use orzo pasta instead of broken capellini
- Add seared lamb, beef, or chicken
More recipes you may enjoy
- Minestrone Soup with Spring Veggies & Chickpeas
- Moroccan Lentil Quinoa Soup
- Moroccan Chicken Lentil Soup with Saffron and Preserved Lemon
- Moroccan Carrot Soup
- Healthy Middle Eastern Instant Pot Lentil Soup
Hope you enjoy!
~ Tonia
Print
Moroccan Lentil and Chickpea Soup (Harira)
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour
- Yield: 10 cups
- Category: soup, stew, vegan
- Method: stovetop
- Cuisine: Moroccan
- Diet: Vegan
Description
Moroccan Lentil and Chickpea Soup (aka Harira) is hearty, full of protein and loaded with nutrients. Warming fragrant spices make this healthy one-pot meal deeply flavorful! Vegan and Gluten-Free adaptable.
Ingredients
- 2 tablespoons olive oil
- 1 onion, diced
- 2 stalks of celery, inner leaves are fine, chopped small
- 4 cloves garlic, chopped
- 1 1/2 teaspoons dried ground ginger
- 1/2 teaspoon black pepper
- 1/2 teaspoon turmeric
- 2 teaspoons cumin
- 1 teaspoon smoked paprika
- 1/4–1/2 teaspoon cayenne
- 6 cups broth, vegetable or chicken or water
- 1 28 ounce canned, whole or crushed tomatoes
- 1 cinnamon stick (or 1/4 teaspoon ground cinnamon)
- a tiny pinch of saffron (optional)
- 1–2 teaspoons sea salt
- 1/2 cup red lentils
- 1/2 cup brown or green lentils
- 1 1/2 cups or 1 15- ounce can of chickpeas (garbanzo beans)
- 2 teaspoons honey (if needed)
- 1/4 pound capellini pasta, broken into approximately 1-inch pieces
- 1/2 cup chopped cilantro, stems are great
- 1/2 cup parsley
Serve with lemon wedges, a swirl of yogurt (if desired) and dates on the side.
Instructions
- Saute onions for 5 minutes in olive oil, over medium heat.
- Add celery, garlic, ginger, pepper, turmeric, cumin, smoked paprika and cayenne. Stir for another minute. Sautéing the spices allows them to bloom and deepen in flavor.
- Add broth, tomatoes, cinnamon sticks, saffron, salt, red lentils, brown lentils, half of the cilantro and half of the parsley. Bring to a simmer, cover with a vented lid, for 30 minutes.
- Add Chickpeas and pasta cook 5-10 minutes more. (see notes)
- Add honey and remaining fresh herbs.
Notes
If you plan to save the soup for eating later or freeze it, cook the pasta separately and add it in per serving. Especially good for some of the gluten-free varieties of pasta that tend to break down more easily.
Salt will depend on the broth used and the amount in canned chickpeas- so salt to taste.
Keywords: harira soup, harira recipe, moroccan harira soup, moroccan chickpea lentil soup,
Oh Mmy this soup is delicious!! I found myself craving for more after the first bowl.
I love the notes It helps when you have to watch certain spices or ingredients.
Thank you :o)
★★★★★
Thanks so much! Glad you enjoyed!
One of my favorite recipes thus far! The flavors are so rich, hearty, and complex. Simple recipe that feels very healthy to eat. I used rice noodles and will probably use less noodles the next time.
★★★★★
So happy you like this one!
Best soup I’ve ever made!! Continued to be wowed by these recipes!
★★★★★
Great to hear John! Love it!
can you make this in an Instant Pot?
Hi Cindy-We have not tried this- but I don’t see why not? The only concern would be timing- pressure cook long enough for lentils to cook but not overcook the pasta- maybe add the pasta after?
Thanks for the reply, Went for it in the Instant Pot for 7 minutes high pressure and it came out perfect. No more store bought harira soup for me. 5 stars definitely.
★★★★★
Thanks so much Cindy, this is really helpful!
Hi Cindy, did you sauté the onions and spices and then add the remaining ingredients into the instant pot together (broth, veggies, lentils, chick peas, and pasta) and cook high pressure for 7 minutes?
Hello Hanaa,
Yes I did saute the onions, garlic and all the spices first before putting everything else in it. I must say I left out the pasta because i’m not always a big fan of pasta in my soup. Set it on 7 minutes on high pressure with natural release. And it taste even better the next day.
Thank you so much for this recipe! It is by far the best lentil soup I have had…..and I have made multiple recipes, but will search no more! It made a generous amount and could have been easily halved but I chose not to. I made it as written with the exception of saffron and parsley which I did not have in the house. I did make my own veggie stock. I also cooked the pasta separately and we added some to our portions for dinner as we served it. Can’t wait for lunch tomorrow for more!
★★★★★
Thanks Mari, so great to hear!
Absolutely delicious
★★★★★
Thanks Bo!
Am I missing something? Are the chickpeas raw or from a can? How much? Can’t see the chickpeas on the recipe? 😊
Hi Jordarna, Sorry for the confusion, they are listed as garbanzo’s on the recipe. Updated to include both names.
This is a keeper, even my carnivorous grandsons liked it!
★★★★★
Wonderful!
I love this recipe have made it once on the stovetop. I am just wondering if I could get away with slow-cooking it? Would 8 hours on low work? Also, if I use overnight soaked chickpeas, would I need to cook them first, or would they cook during the slow-cooking process?
Haven’t tried the slow cooker, but I bet it would work. The chickpeas should cook in that amount of time, you may need to add a little more liquid.