
Harira (Moroccan lentil and chickpea soup)
User Reviews
5.0
9 reviews
Excellent
-
Prep Time
15 mins
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Cook Time
2 hrs 15 mins
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soaking time (overnight)
12 hrs
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Total Time
2 hrs 35 mins
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Servings
4 approx
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Calories
320 kcal
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Course
Main Course, Appetizer
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Cuisine
Moroccan

Harira (Moroccan lentil and chickpea soup)
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This wonderfully comforting soup/stew is perfect to warm you up on a cold day, as well as being traditional for Iftar during Ramadan.
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Ingredients
- ½ cup dried chickpeas
- 1 stem celery
- ½ onion
- 2 tablespoon cilantro coriander (chopped volume)
- 2 tablespoon parsley (chopped volume)
- 1 tablespoon olive oil or a little more, if needed
- 4 oz lamb stew meat or you can use beef (or omit - see notes)
- 1 teaspoon salt (or more/less to taste)
- ½ teaspoon pepper
- 1 teaspoon dried ginger (or less if you prefer less of a spice)
- ½ teaspoon cinnamon
- ¼ teaspoon Turmeric
- 1 cup tomato passata or use finely chopped tomatoes
- 4 ¼ cups water divided
- ½ tablespoon butter or smen (optional)
- ⅓ cup green lentils
- 1 tablespoon tomato paste (UK: tomato puree)
- 2 tablespoon flour
- 3 tablespoon vermicelli or eg broken angel hair/other small pasta
- a little lemon juice and cilantro, to serve
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Instructions
The night before
- Place the dried chickpeas in a bowl with plenty of water and leave to soak overnight. Be aware, they will expand quite a lot so make sure the bowl has plenty space and water.
The day of cooking
- Finely chop the celery and grate the onion. Finely chop the cilantro and parsley. Cut the lamb into a medium dice. If you prefer, and have time, peel off the outer layer from the chickpeas
- Warm the oil in a Dutch oven or other heavy-bottomed pot with a lid and start by browning the meat all over. Once the meat has a good sear, add the celery and onion and cook a minute or two to soften.
- Then, add the spices (salt, pepper, ginger, cinnamon and turmeric) and stir to mix through. Add the chickpeas, tomato passata, cilantro, parsley and 2 cups (480ml) of water (as well as butter/smen if using) and stir well. Cover and bring the mixture to a boil. Reduce the heat so that it boils but not too heavily and let the mixture cook for around 1 hour until the chickpeas are starting to soften.
- Meanwhile, soak the lentils in water. Add the tomato paste to a further 2 cups (480ml) of water and mix to dissolve.
- Once the chickpeas have been cooking about an hour, add the lentils and water with tomato paste. Bring back to a simmer and again cover and let cook for around 50 minutes to an hour. By this time, the chickpeas and lentils should both be cooked.
- Shortly before the soup has finished this last cook, mix the flour and remaining ¼ cup (4 tbsp/60ml) of water in a small bowl to form a smooth paste.
- Add the vermicelli to the pot then gradually add a little of the flour paste and stir through. You will feel the soup starting to get thicker. Continue adding a little then stirring through until you get the consistency you want - you will probably need all or close to all. Then, cover and let cook a further 10 minutes until the pasta has cooked through. Serve with a squeeze of lemon juice to give a little extra added freshness and/or some additional chopped cilantro on top (optional).
Notes
- You don't need to use meat in this recipe, but it does help to add flavor. If you choose to omit and make vegetarian/vegan then use vegetable stock instead of some or all of the water to add some additional flavor. Then, reduce the salt since the stock is likely seasoned (quite a lot for store bought, if homemade then judge based on how you have made it).
Nutrition Information
Show Details
Calories
320kcal
(16%)
Carbohydrates
45g
(15%)
Protein
17g
(34%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
0.1g
Cholesterol
22mg
(7%)
Sodium
712mg
(30%)
Potassium
823mg
(24%)
Fiber
11g
(44%)
Sugar
7g
(14%)
Vitamin A
641IU
(13%)
Vitamin C
13mg
(14%)
Calcium
72mg
(7%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4approx
Amount Per Serving
Calories 320 kcal
% Daily Value*
Calories | 320kcal | 16% |
Carbohydrates | 45g | 15% |
Protein | 17g | 34% |
Fat | 9g | 14% |
Saturated Fat | 2g | 10% |
Polyunsaturated Fat | 1g | 6% |
Monounsaturated Fat | 4g | 20% |
Trans Fat | 0.1g | 5% |
Cholesterol | 22mg | 7% |
Sodium | 712mg | 30% |
Potassium | 823mg | 18% |
Fiber | 11g | 44% |
Sugar | 7g | 14% |
Vitamin A | 641IU | 13% |
Vitamin C | 13mg | 14% |
Calcium | 72mg | 7% |
Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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