This Moroccan Lentil and Chickpea Soup called 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. Video. Looking for more? Check our 25+ Best Lentil Recipes & 25+ Incredible Chickpea Recipes!
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Carol Hegedus
Richly spiced, full of deep flavor and hearty texture, this Harira recipe 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 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 also 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!
Harira Soup | 60-Sec Video
Table of Contents
Why You’ll Love This Recipe
- So healthy AND satisfying! The flavor is rich and deep. The lentils and pasta are homey and nourishing.
- It is adaptable! Keep it veggie or add lamb or chicken. Use gluten free pasta or swap pasta all together for rice.
- It freezes well! Tuck some away for a ready made dinner down the road. You will thank yourself!
Ingredients In Harira
Ingredient Notes in Harira
- Legumes: Chickpeas and red lentils, or substitute green or brown lentils.
- Spices: These are what create the delicious flavors- ginger, black pepper, turmeric, cumin, paprika, cayenne, cinnamon stick and saffron.
- Broth: We use vegetable broth, but feel free to swap for chicken or lamb broth.
- Pasta: Whatever you want! Wheat, rice, chickpea- your choice.
- Honey: A touch of honey balances the flavors, however, leave it out if you prefer- it will still be yummy!
- Lemon: Fresh lemon juice makes this soup sing.
See the recipe card below for a full list of ingredients and measurements.
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 and 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.
Harira FAQS
Harira is a traditional Moroccan comfort soup made with lentils and chickpeas in a fragrant tomato broth, infused with Moroccan Spices. 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 after sunset. Loaded with fiber, protein and nutrients this soup is very sustaining and satisfying. There are many many variations of Harira, soften including a type of meat, lentils, chickpeas, pasta, or rice in a richly spiced tomato base.
Yes! Use vegetable broth and substitute in your favorite sweetener for the honey (if needed). Swirl in vegan yogurt for added creaminess!
The next best would be yellow lentils, and then also green lentils, or brown lentils will do.
Harira Soup Variations
- 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 if you want a meatier version.
More Lentil Recipes Soups!
- Red Lentil Soup
- Moroccan Kale, Chickpea & Sweet Potato Salad
- Minestrone Soup with Spring Veggies & Chickpeas
- Moroccan Carrot Soup
- Healthy Middle Eastern Instant Pot Lentil Soup
- African Peanut Soup Recipe
- Harvest Vegetable Soup
Hope you enjoy!
~ Tonia
Love this recipe? Please let us know in the comments and leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating below the recipe card.
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Harira Recipe
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour
- Yield: 10 cups 1x
- Category: soup, stew, vegan
- Method: stovetop
- Cuisine: Moroccan
- Diet: Vegan
Description
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, dry
- 1/2 cup brown or green lentils, dry
- 1 1/2 cups (1 15- ounce can) chickpeas (garbanzo beans) cooked
- 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.
Variations: 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.
Nutrition
- Serving Size: 1 1/4 cups
- Calories: 261
- Sugar: 6.2 g
- Sodium: 340.2 mg
- Fat: 5.6 g
- Saturated Fat: 0.9 g
- Carbohydrates: 41.9 g
- Fiber: 7.2 g
- Protein: 13.2 g
- Cholesterol: 0 mg
This was a warming and hearty weeknight soup! There were many great textures between the lentils, chickpeas, and al dente noodles. The spice from the cayenne, coupled with the cinnamon and ginger, was deep and warming. It was satisfying and fun to eat!
Wonderful to hear this Amanda!
Crazy amount of snow coming down today, so wanted something extra warm. Made this exactly as directed, except without the saffron, and I forgot to add lemon and it was still delicious! The only thing I would do differently next time is to add a few extra cups of broth. I really like having lots of liquid in my non-blended soups. Thanks for this super recipe!
So glad you enjoyed Kim and yes to extra broth!
This is one of our go-to winter soups. It is deliciously warming and, with some kale mixed in, a perfect one-pot meal.
Glad you like this one Sally! Thanks so much for the review.
Loved this soup!
Great to hear!
Love this recipe. It is delicious and hearty. I sometimes add left over chicken or tofu!
Glad you are enjoying Chris!
Another great recipe ! So nourishing and comforting ❤
I customized with what i had in my fridge : added a carrot and some frozen spinach to increase the veggies, used crumbled chickpea tempeh instead of regular chickpeas, and the smallest pasta in my pantry.
A great dish for cosy winter supper.
Will redo for sure ! Thank you ❤️
Love it Marion!
so damn good. I didn’t even add the chickpeas; the lentils and pasta were enough. The spice mix is amazing!
Glad you enjoyed Ruby!
This was really delicious, omitted the saffron and cayenne because I didn’t have any, but added a spicy Thai pepper. Didn’t add honey or parsley. Turned out amazing.
Oh great, glad it worked out!
I’ve made a lot of lentil soups over the years and this one is a clear winner. Added mushrooms. Used less broth for a “stewp”. Fragrant spice combo, perfect for frigid temps.
Ok this brilliant word is new to me- Stewp! I love it. Appreciate you letting us know Herta!
We really loved this recipe ! Thanks so much ! Love your site and use it regularly – always with great results !
Great to hear! Appreciate you letting us know Sarah.
I used quoina because that’s what I had, which made for a tasty chunky meal rather than a soupy one. Served mini with chutney because that what it asked for 😉
Tastes just up my street, thank you.
Nice Kath, glad you made it work for you!
I make this every month or two and freeze individual servings. It is delicious, and so healthy! Defrosted a serving tonight!
What a smart idea! Glad you are enjoying.
I’ve made this soup 2x since finding it last week and my son and husband love it. I also sent it to my sister and she made it for our 86 year old Dad and his wife. What a fast, easy recipe, perfect for cooler weather.
Wonderful Desiree! So glad you are all enjoying.