Harira
Moroccan Tomato & Lentil Soup
Harira is Morocco's most nourishing soup — a fragrant, tomato-based broth thick with lentils, chickpeas, lamb, and fresh herbs, warmed with ginger, turmeric, cinnamon, and saffron. It is the soup traditionally eaten to break the Ramadan fast at Iftar, but it belongs on the table every cold evening of the year.
The finishing touch is a handful of fresh cilantro and parsley stirred in at the end, and a squeeze of lemon to brighten the entire bowl. Serve with a honey-dipped msemen flatbread for a complete Moroccan meal.
Why You'll Love This Recipe
A meal in a bowl — lentils, chickpeas, lamb, and vegetables in one fragrant pot- Warming saffron, ginger, and cinnamon make it unlike any other soup
- Fresh herbs added at the end keep the flavour vivid and bright
- Budget-friendly, nourishing — naturally high in protein and fibre
Harira — Moroccan Spiced Soup
Ingredients
- ✓300g lamb shoulder, cut into 2cm pieces (or omit for vegetarian)
- ✓150g dried green lentils, rinsed
- ✓200g tinned chickpeas, drained and rinsed
- ✓2 tbsp olive oil
- ✓1 large onion, finely diced
- ✓3 celery stalks, finely diced
- ✓4 garlic cloves, minced
- ✓400g crushed tomatoes
- ✓1.5 litres water or light stock
- ✓1 tsp each: ground ginger, turmeric, black pepper
- ✓½ tsp ground cinnamon, ½ tsp cumin
- ✓ pinch of saffron threads, bloomed in 2 tbsp warm water
- ✓2 tbsp tomato paste
- ✓60g vermicelli noodles (broken into short pieces)
- ✓ large handful fresh cilantro + flat-leaf parsley, roughly chopped
- ✓ juice of 1 lemon, salt to taste
Instructions
- 1
Heat olive oil in a large pot over medium heat. Brown lamb pieces for 4 minutes. Add onion and celery and cook 8 minutes until softened. Add garlic and cook 1 minute more.
- 2
Add all spices and tomato paste, stirring for 2 minutes until fragrant. Add bloomed saffron water.
- 3
Add crushed tomatoes, lentils, and water or stock. Bring to a boil, then reduce heat and simmer for 35 minutes until lentils are completely tender.
- 4
Add chickpeas and vermicelli. Cook for 8–10 minutes until noodles are soft. The soup should be thick — not a thin broth. Add water if needed to reach your preferred consistency.
- 5
Remove from heat. Stir in fresh cilantro, parsley, and lemon juice. Taste and adjust salt, lemon, and pepper. Serve immediately.
Chef's Notes & Substitutions
- Saffron: Bloom the saffron in warm water for 10 minutes before adding — this extracts maximum colour and flavour. A small pinch goes a long way.
- Vegetarian harira: Simply omit the lamb. Add an extra tin of chickpeas or a handful of dried lentils for substance.
- Thickness: Harira should be thick and hearty. If too thin, stir in a ladle of the soup blended smooth to thicken without adding flour.
- Traditional serving: In Morocco, harira is served with dried dates, chebakia (sesame cookies), and a drizzle of honey to balance the spices.
Storage & Reheating
- Storing
Harira thickens considerably as it sits. Store in an airtight container in the fridge for up to 4 days. The flavors meld beautifully overnight.
- Freezing
Freezes well for up to 3 months. The soup expands when frozen, so leave headspace in containers. Thaw overnight and reheat gently.
- Reheating
Reheat on the stovetop over medium heat, adding water or broth to reach desired consistency. Harira is meant to be thick and hearty, but not paste-like. Serve with fresh lemon wedges and dates.
Nutrition Facts
Per serving · Estimated values
* % Daily Value based on a 2,000 calorie diet.
Pro Tips for Perfect Harira
Toast the Spices
Toast cumin, coriander, ginger, turmeric, and cinnamon in a dry pan until fragrant. This simple step elevates the entire soup with aromatic depth.
Use Fresh Tomatoes
While canned tomatoes work, fresh roma tomatoes that have been peeled and roughly chopped give a brighter, fresher flavor to the soup.
Cook the Lentils Right
Red lentils break down completely, creating body in the soup. Add them in stages if you want some intact pieces, or add all at once for a completely smooth texture.
Finish with Lemon and Herbs
A squeeze of fresh lemon juice and a handful of chopped cilantro added right before serving brightens the entire pot. Don't skip this final touch!
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