Moroccan · Soup
Harira (Moroccan Tomato, Lentil and Chickpea Soup)
Authentic Moroccan harira, a hearty tomato, lentil and chickpea soup with warm spices and fresh herbs. The classic soup for breaking the Ramadan fast.
Few dishes are as tied to a moment as harira is to Ramadan. As the sun sets, the smell of this tomato-rich lentil and chickpea soup drifts from kitchens across Morocco, ready to break the fast alongside dates and sticky chebakia. But harira is far too good to save for one month; it’s a nourishing, all-season bowl that’s practically a meal in itself.
What sets harira apart from an ordinary lentil soup is its layered warmth: turmeric, ginger and cinnamon simmered into a base of grated fresh tomato, then a generous handful of cilantro and parsley stirred through for brightness. A little lamb or beef adds richness, but the soup is just as beloved in its vegetarian form.
The finishing step is the one that surprises first-time cooks. A thin slurry of flour and water, called tadouira, is poured in at the end and simmered until the soup turns silky and lightly thickened. Pour it slowly and stir constantly, and you’ll get that distinctive velvety texture every time. Some families use broken vermicelli instead for a different, equally traditional finish.
Ladle it into bowls, add a squeeze of lemon, and serve with dates on the side. It keeps and reheats beautifully; just loosen it with a splash of water, as it thickens overnight.
Cooking dried lentils and chickpeas means a little measuring; the Cookspeed cups to grams converter and recipe scaler help you nail the quantities whether you’re cooking for two or for a whole iftar table.
Ingredients
For the soup
- 2 tbsp olive oil
- 1 large onion, finely chopped
- 2 celery stalks, finely chopped
- 300 g (10 oz) lamb or beef, cut into small cubes (optional)
- 1 tsp ground turmeric
- 1 tsp ground ginger
- 1 tsp ground cinnamon
- 1/2 tsp black pepper
- 1 cup (200 g) brown or green lentils, rinsed
- 1 1/2 cups cooked chickpeas (or 1 can, drained)
- 4 ripe tomatoes, grated (or 400 g can crushed tomatoes)
- 2 tbsp tomato paste
- 1 large bunch cilantro, finely chopped
- 1/2 bunch parsley, finely chopped
- 8 cups (1.9 L) water or stock
- Salt, to taste
To thicken and finish
- 1/3 cup (50 g) flour mixed with 1 cup water (tadouira), or 1/2 cup broken vermicelli
- Juice of 1 lemon
- Lemon wedges and dates, to serve
Yield: Serves 6
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook for 5 minutes until soft. If using meat, add it now and brown on all sides.
- Stir in the turmeric, ginger, cinnamon and black pepper and cook for 1 minute until fragrant.
- Add the grated tomatoes, tomato paste, half the chopped herbs and the lentils. Pour in the water, bring to a boil, then simmer gently for 45 minutes until the lentils are tender.
- Add the chickpeas and remaining herbs and simmer for another 15 minutes. Season with salt to taste.
- Slowly pour in the flour-and-water mixture (tadouira) while stirring constantly; simmer 10 minutes until the soup turns velvety and slightly thick. If using vermicelli instead, add it now and cook until soft.
- Stir in the lemon juice off the heat. Serve hot with lemon wedges and a few dates on the side.
Tips & notes
- The flour slurry (tadouira) is what gives harira its signature silky body; add it slowly and keep stirring to avoid lumps.
- Harira is easily made vegetarian: simply leave out the meat. The lentils and chickpeas keep it hearty and filling.
- The soup thickens as it sits. Loosen leftovers with a splash of water when reheating.
Nutrition (approx. per serving)
- Calories 290 kcal
- Protein 16 g
- Carbs 38 g
- Fat 8 g
Nutrition is an estimate and will vary with brands and portion sizes.
Frequently asked questions
What is harira traditionally served with?
During Ramadan, harira is the classic soup for breaking the fast, served with dates, chebakia (honey-sesame pastries) and a boiled egg. Year-round it's enjoyed with crusty bread and lemon.
Can I make harira vegetarian?
Absolutely. Omit the meat and use water or vegetable stock. The lentils and chickpeas make it satisfying and protein-rich on their own.
Why is my harira not thick enough?
Harira gets its body from a flour-and-water slurry called tadouira. Add it gradually while stirring and simmer for about 10 minutes so the soup turns smooth and velvety.
