Harira is a classic Moroccan lentil and chickpea soup with fresh herbs and loads of warm spices. This satisfying vegetarian soup is even better the next day, so it is the perfect make-ahead pot to feed a little crowd. I typically serve it with lemon slices and warm pita bread.
What is harira?
Harira soup is a hearty tomato-based Moroccan soup made with legumes like lentils and chickpeas, fresh herbs, and warm spices including turmeric, cumin and cinnamon. It is typically thickened with broken vermicelli pasta or rice. This tasty lentil and chickpea soup is served in Morocco and other parts of North Africa anytime of the year, but it is especially associated with the month of Ramadan and is served most often to break the fast.
Harira, pronounced hah-ree-rah, gets its name from the Arbic word حرير"harir" which literally means silk, a fitting description of its velvety texture. I can't wait for you to try it!
Vegetarian harira
One of the things I love about this popular soup is that there are many variations of it, depending on what legumes you have on hand. I used a combination of green lentils, red lentils, and chickpeas (canned chickpeas are a great shortcut option). I took some liberties by adding things like celery and carrots (the carrots are a nice idea because they add a subtle sweetness). And in place of vermicelli pasta, I used long grain rice (or basmati rice) which makes this recipe gluten free.
Harira soup is not always vegetarian, many recipes incorporate small chunks of boneless lamb. I might try that option sometime, but like my black eyed peas recipe, red lentil soup, and many other bean dishes we eat on the Mediterranean diet, this is another dinner that is hearty and satisfying without the addition of meat.
This harira recipe is even better the next day when the flavors have had time to meld. It will get pretty thick as it sits in the fridge, but you can just add a little bit of liquid as your warm up your leftover harira soup.
The spices
The decidedly warm North African flavors in this harira soup recipe is what makes it different from another lentil soup or chickpea soup. Here are the spices I used:
- Ground turmeric
- Ground cumin
- Ground ginger
- Ground cinnamon
- Ground black pepper
- Pinch of Cayenne (Tip: you can skip the cayenne and stir in a little bit of homemade harissa paste. It's next level delicious!)
How to make harira: Step-by-Step
(scroll down for the print-friendly recipe and complete ingredient list)
- Cook onions, celery, and carrots
Garb a large pot or Dutch oven (this is the one I use) and cook up the chopped onions, celery and carrots in a bit of extra virgin olive oil until softened a bit (about 5 minutes). Season with kosher salt and add the garlic and spices and cook another minute or so (your kitchen will smell amazing)
- Add the tomatoes, lentils, chickpeas
At this point, add in the tomatoes (crushed tomatoes from a can), tomato paste (this really amps up the flavor and gives the soup some good color), both green and red lentils, and drained chickpeas (I used chickpeas from a can). Add the chopped cilantro, and if you do end up using some harissa paste, this is where you stir it in. Add a pinch of kosher salt and give everything a good stir to combine. - Add the liquid and cook
You can use low sodium vegetable or chicken stock (7 cups, or more if you like it more brothy). Bring the soup to a boil, then turn the heat to low and cover and let simmer until the lentils are fully cooked and very tender (about 45 minutes). Make sure to check the soup occasionally to adjust the liquid; it will get thick but you want to make sure you can still pour it (plan to add a little bit of water or more stock and adjust the salt as needed).
At this point, stir in the rice (or broken vermicelli) and cook another 15 minutes. - Serve with Lemon Wedges
Don't underestimate that fresh squeeze of lemon to wake all the earthy and deep flavors in this soup up! Cut up one or two lemons into wedges and have those available next to the soup.
You don't need much else to serve next to this hearty soup, but a little warm pita bread won't hurt.
Leftovers
Allow the soup to cool off before storing. Pour leftovers in tight-lid containers and store in the fridge for 3 to 4 days.
Remember, this lentil and chickpea soup will thicken as it sits in the fridge; it is the nature of legumes. You can add a little bit of water to loosen the soup as you warm it through. Warm over medium heat, stirring regularly.
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Harira Recipe
Ingredients
- Extra virgin olive oil
- 1 large yellow onion finely chopped
- 2 celery stalks chopped
- 1 carrot peeled and chopped
- Kosher salt
- 4 garlic cloves minced
- 1 ½ teaspoons black pepper
- 1 ½ teaspoon turmeric
- 1 teaspoon cumin
- ½ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- ½ teaspoon cayenne
- 2 14- ounce cans crushed tomatoes
- 3 tablespoons tomato paste
- 1 cup packed chopped fresh cilantro
- 1 cup green lentils, rinsed
- 1 cup red lentils, rinsed
- 1 14- ounce can chickpeas
- 7 cups vegetable or chicken stock, preferably low-sodium
- ¼ cup long grain rice, rinsed or ¼ cup broken vermicelli
- Lemon wedges, for serving
Instructions
- In a large Dutch Oven, heat 4 tablespoon extra virgin olive oil over medium heat until shimmering. Add the onions, celery, and carrots. Season with kosher salt. Cook for 5 minutes, stirring regularly until softened.
- Add the garlic and spices and cook for a couple of 1 to 2 minutes, stirring regularly.
- Add the crushed tomatoes, tomato paste, cilantro, lentils (both green and red), and chickpeas. Add a dash more kosher salt and cook for 5 minutes, stirring.
- Add the broth and raise the heat. Bring to a boil for 5 minutes, then turn the heat to low. Cover and let simmer for 45 minutes or until the legumes are fully cooked and very tender (check occasionally and plan to add more stock or water. The soup will be thick, but it should not be too thick that you cannot pour it. Make sure to adjust the salt as you add more liquid.)
- Stir in the rice and cook for another 15 or until the rice is fully cooked.
- Serve with lemon wedges.
Notes
- Homemade harissa paste makes a great addition to flavor this soup. If you have it, stir in 1 to 2 teaspoons in step #
- Leftover and storage: Once the soup has cooled completely, transfer to tight-lid containers and store in the fridge. If stored properly, it will keep for 3 to 4 days. This soup will get pretty thick as it sits in the fridge, you can add a little water as you warm it through. Warm over medium heat, stirring regularly.
- Visit Our Shop to browse quality Mediterranean ingredients including lentils, olive oil and spices used in this recipe.
Delicious! Love your recipes Suzy. Thank you
Thanks, Moira!
Really nice recipe. Can I just say.. do NOT leave cooking overnight! Did not do the soup any favours. Will definitely limit cooking time in future!
But was nice, tasty and healthy,would definitely remake
Thank you for that tip, Rachel!
I made it again but this time I cooked it only for the recommended amount of time, It was AMAZING. Just a shame it took me five months to try it again! Was so easy but full of flavour. Definitely going on our 'repeat repeat repeat' list
Hi how do you make the paste.... Or were can I get the paste as I'm in South Africa.
Luv
Shobie
Hi, Shobie! Here is our recipe for the Harissa Paste: https://www.themediterraneandish.com/harissa-recipe/ . Enjoy!!
Can I use your Harissa spice in place of the Harissa paste? If so, how much should be used?
Sure, you can do that, Paula! Just use whatever amount of the Harissa spice that suits your taste.
Can’t wait to try this! I’m wondering if I can add frozen spinach I've been meaning to use up to the pot as well... thoughts?
Sure! I think that would work!
We've been using nothing but your dishes for the past couple of weeks and I love all of them. Just a quick question- for the Harissa paste, the step # is missing in your notes. Could you please let me know which step I need to include the Harissa in?
Thank you!
Laurie
Hi, Lauren! The Harissa paste can be added in step 2 with the rest of the spices. I usually use it in place of the cayenne. Thanks for catching the error! I'll get that fixed :).
This is so delicious! My hubby cannot tolerate any kind of heat, so I left out the cayenne and replaced it with smoked sweet paprika. I added more carrots and celery, but otherwise followed the recipe. I had Acini di Pepe pasta, so that is what I added instead of rice or vermicelli. It is so good! Very savory and not a hint of heat. I added my own heat to my serving. Will definitely continue making this recipe.
Thank you for sharing, Patty!
I love this recipe. It requires a bit of prep-work, but it is worth it. Honestly, I hate to cook, but I will make this again and again. I followed the recipe to the t. There is no need to change a thing.
Thanks, Lynda! I'm happy to hear this was a hit for you!!
This is one of the best soups I’ve made in a LONG time. It is full of flavor and satisfying for vegetarian and carnivores alike. Highly recommend! P.S. Use the harissa! 😉
Thanks, Jaclyn! So glad you enjoyed it!
I made this last night. It was sooo good! Great comfort-food dish on for a cold day!
Thanks so much, Jodi!
Have published a cook book? Your recipes sound so good. Will try. Yum
Thank you, Carol! No cookbook yet, but hopefully someday :).
Really enjoyed this thick soup. I love the warm spice that you can taste after a bit. I used dried chickpeas (1cup to 3cup water and soaked over night). Totally healthy.
Thank you! So glad you enjoyed it!
So, since being diagnosed with moderate heart disease in September. We have switched to the Mediterranean way of eating. We have been making a soup once a week and that’s what I use for lunch every day. Your recipes are delicious and heart healthy. You are hopefully prolonging my life, haha no pressure. Seriously though, I believe I found you on Instagram and without trying I have lost 15 pounds and feel great, I have always worked out and thought we ate healthy 80/20, maybe not. Thanks so much for your help.
Wow!! Way to go, Joe! Thank you so much for the kind words :).
Wow! Sooooooo good! The flavor is incredible. Being whole food plant based, lentils are a staple in my diet for iron and protein and this just elevated my standard daily recipes to a whole new level. Being oil free, the only substitution I made was using a bit of vegetable broth to sauté the vegetables and omitted the oil. Move over Lemon lentil soup with Swiss chard (Addas bi sillek), you just moved down a notch. This is my new favorite soup! Thanks a million for your fantastic recipes 🙂
I'm so glad you enjoyed the recipe, Lisa!
Hello
I love your recipes but I may have missed how to calculate the nutritional values. Especially the calories, for example,
This Harira recipe has the nutrition info, but I don’t know what the serving size is supposed to be.
I am looking forward to your reply and the next recipe I will take on!!!!
Thank you,
Hi, there! Unfortunately, I don't have the exact serving size by cups, etc. for this one. The recipe can be divided by 6 to get the "serving size". The nutrition info here is our best effort and we use a program that calculates that for us based on the ingredients. The exact serving size measurement is another layer that's harder for us to precisely calculate at this time.
I made this last night with lentil soup I had frozen from a previous dinner and simply added the additional ingredients to make a new dish. It was a win win!! I served it with garlic bread and salad. Everyone loved it!
Sounds wonderful!! 🙂