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.
How are you tending to the emerging story of your life?
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
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
Hi,
FYI
I have been making your recipes for a long time and enjoying your videos too. I have Persian background and have been making Fesengan dish for years using my mother’s recipe. Unfortunately, yours is not an authentic recipe at all. No Persian put chickpeas in it and we never cook the chicken and the walnuts together.
Thanks
Sima
Thanks Sima- yes the chickpeas are not authentic, but rather a vegan option.S o how would you prepare this in a more authentic way?
This soup was amazing. Full of wonderful flavor, great macro breakdown and reheats perfectly. We will make again. No adjustments needed at all.
Wonderful to hear Michele, so glad you liked it!
Recipe was awesome! So full of flavor and not your run of the mill lentil soup. Even my picky mom ate it and wants me to make it again! Thanks for posting a variety of recipes!
Awww…this is so great to hear BPatel!
Another perfect recipe! Used a little harissa seasoning instead of cayenne and only had egg noodles in hand for the pasta. My husband raved about it- and he didn’t even miss the meat! Thanks!
Love hearing this Sharon!
Absolutely fabulous- bursting with flavor and easy to make! The leftovers the next day seemed to absorb more of the delicious spices and make it better. Love this and will definitely make again!
Great to hear Cat! I agree, the leftovers are even better.
This recipe goes high on my list for soups. Can’t wait for dinner tonight. Another hit, from Sylvia!!!!!
Thanks Vaughn! So happy to hear this. 🙂
This is a new favourite! Even without the pasta, this is a flavorful and hearty soup.
Thanks for the continuing abundance of tasty, healthy, and quick recipes!
Wonderful to hear Ingrid!
This was so good even my 2 year old grandson enjoyed it! Filling, healthy and full of flavor. Will definitely make this one again.
Love hearing this Pam! Makes me happy to get the little ones eating healthy.
Hi Silvia made this for dinner tonight . My family loved it . They loved all the textures . I cooked it in the instant pot for 11 mins . Turned out great . As you said it definitely needed honey to cut the sourness of the tomatoes . I also added some homemade Harissa which gave extra punch . Next time I may cut back the amount of tomato. Other than that it was a great vegan soup . Another keeper.
Thanks so much Rohini. Really appreciate your thoughts!
I felt the flavors got more intense with each day as leftovers! I used orzo and added yellow pepper. Such a lovely and healthy recipe!
Thanks so much- we are so happy you are enjoying this Angeli! Love the addition of Orzo!
Made this recipe on a cold Texas morning. I wish I could have bottled the aroma, and the soup was delicious. I shared some with the neighbor, who also loved it. Thank you!
We are so happy you enjoyed it!
For making it in the instant pot what setting and how long to cook Silvia ? I plan to make it tomorrow.
Hi Rohini- I’m so sorry, we haven’t tested this in the instant pot- I would say just long enough to cook the brown lentils? 12 minutes high pressure? Totally guessing here!!!
Another amazing recipe from Feasting at Home! I didn’t add the pasta to keep it lower carb and added some kale the last 5 or so minutes.
I also added a big spoon of pureed preserved meyer lemon with the yogurt–brought it over the top!
Sounds delicious Beth!
This soup is absolutely delicious, my husband and I really enjoyed it and will add it to the rotation!
Wonderful! Thanks Jan.
Thank you for another easy and healthy recipe. My family enjoyed this. I brought the leftovers to work and shared with a very picky coworker who also liked it.
Great to hear Kylie- we’re so happy you enjoyed this!
This is currently simmering on the stove but I was wondering about the “(if needed)” note next to the honey. I don’t see any information about why you would or wouldn’t need sweetener. I’ll add it, but I was curious if there is a reason to or not to
Hi Lori, I find that tomatoes really vary in acidity and sweetness. The honey can balance this out or may not need it! Thanks for pointing this out, I will include a note on the recipe. 😊
Thanks! It is so good – definitely going into regular rotation.
Thanks Lori, great to hear!
I love eating dishes that are heavy on beans and was excited to see this and went out to get the ingredients straight away.
And wow! It turned out so tasty and it was so easy! I used chicken stock because that’s what I happened to have in the freezer, but I followed everything to the T. This is definitely finding a place in my rotation of meals.
Love hearing this Andrea, thanks so much!
Loved this! I made it in my instant pot and it turned out great.
Oh great Mariana! Good to know!
This is a five star recipe.,packed with flavor
Thanks Fana, glad you enjoyed!
This soup looks so comforting and delicious, perfect for a cold winters day and I can’t wait to try it!
You mention if keeping the soup to add pasta separately per serving. I understand this is to keep the pasta from absorbing liquid and bloating. However, I have found that roasting pasta prior to adding to soup, on a sheet pan, in a 350 oven, until golden brown (you have to watch it, it goes fast) and then adding to soups keeps it from absorbing liquid and swelling. I do this with all my soups and my pasta doesn’t bloat even after a week of leftovers.
Will rate this recipe when I make it which will be soon!
Brilliant Rose! I am going to try this!
Yes, it really does work a treat, Tonia. It should be noted that it may take a bit longer to cook the pasta through because it’s been roasted.
Now. This soup. Omg, I just finished making it and it is SOOOOOO good! As I said, absolutely perfect for a cold winter day. Thank you so much!
I am so excited to know this trick Rose! And yay, so happy you liked the soup!
Look forward to sun cooler weather to try this
Do let us know what you think when you get a chance to make it.
I just made this today and what a hit it was! I made it with a cup of basmati rice as we have a wheat free person in our group. I added the rice with the lentils so it soaked in all those wonderful spices and broth. It ended up being like a stew more that a soup. Served with a nice salad it was amazing! Thank you
Love it Sandra! So happy you enjoyed!
Just made Moroccan Lentil Chickpea soup and so far so good! My son added more spice – he likes his food spicy. We also added black lime. I liked the taste as was directed by recipe, but this recipe allows for variation. Will definitely be making this soup again!
Yes, love it Gina. Totally make it your own!
Looks ( & sounds) WONDERFUL…Can’t wait to try it!
Thanks Lynne. Can’t wait to hear what you think!
Hi! This looks delicious and I am looking forward to making it for dinner tonight. I just had a question – I wanted to confirm that the recipe calls for 2 28oz cans of tomatoes (i.e. 56 oz total), correct? Or is that 28 oz total (i.e. 2 14oz cans)? Thanks very much!!
opps! thanks for the catch Julia! 28 oz total! I updated the recipe.😊
Thank you for getting back to me so quickly – this was SO delish and so easy! Very comforting and nourishing.
Yay! So happy you enjoyed Julia. 🙂