Our chef’s perfected Harira Soup recipe is simply the best! Just read all our 5-star reviews! Easy, flavorful, and vegetarian (vegan-adaptable). Video.
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Carol Hegedus
Richly spiced, full of deep flavor this Harira soup recipe is so satisfying! As many soups do, it just becomes better and better after a day or two in the fridge.
In our meatless version of Harira, red lentils create a rich-bodied broth as they break down quickly, fusing with the tomatoes and broth. Chickpeas give hearty texture and savory spices infuse the soup with warmth and rich flavor.
Pasta is added near the end and just makes it that much more enjoyable to eat! It is common to enjoy this soup with dates on the side. I highly recommend it!
Watch how to make Harira Soup
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 soup
- 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 soup
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 Recipe 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
You may also like our quick and easy Chickpea Curry!
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 Soup Recipe
- 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
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
Just saw this in the recent Costco magazine. It was super easy to whip up from pantry ingredients we had on hand. It’s absolutely delicious – warm, spicy and packed with flavour! I didn’t have any dates to garnish, but the yogurt and a squeeze of lemon juice made for tasty additions.
Awesome Helen, glad you gave it a try!
This soup is amazing! The spices blend to make a full but we’ll rounded flavour. Warm but not hot. The dates and yogert a lovely touch. I had no fresh parsley or cilantro and it was still delicious. I added spinach and used orzo. Will repeat often!
So happy you enjoyed this! Appreciate your review.:)
This soup is delicious. I’ve made it with lamb, used chickpea orzo (for our gluten free friends), and tofu. I’ve put in extra greens when I have them. It’s just a wonderful dish!
So happy to hear this Mary! Love that you are playing around with the versatility of it.
Another delicious recipe. I have been trying to increase my protein intake and I love that this soup has 3 types of beans in it. I added mushrooms because they needed to be cooked and I only used 1/4 cup orzo. I also added kale- delicious!!
Sounds great Hilary! Appreciate the review!
Another great recipe!
Great to hear this Taz!
Complex flavors! Made harira for years with meat but this version is way better! Thank you!
Great to hear!
Wondering if you have a suggestion for making this without tomato.
You could try extra broth and add something tangy like a couple tablespoons vinegar or tamarind might be nice.
Loved this!
Great! Thanks for taking time to rate.
Very good and also filling. I doubled it and even added extra water but it ended up with less liquid than anticipated but was still great. Thanks.
Glad you enjoyed!
If you add rice instead of pasta, will it freeze okay with rice in it? Only asking because you said not to freeze with pasta, but I wanted to make for a GF friend recovering from surgery and wanted it to be no work for them (thaw and heat).
Thanks. Love your content! Even “fancy” recipes aren’t complicated or intimidating.
You can freeze with the rice though it will thicken the soup considerably. I would add less or freeze cooked rice separately to add in while soup is heating. So glad you are enjoying the the blog!