Harira Soup is a traditional favorite of Morocco and it’s made with tomatoes, chickpeas, lentils, and noodles. Harira is a great soup because it’s easily made as a vegan dish using vegetable broth. Our Harira Recipe is made in one pot with simple ingredients, so it’s an easy one to make for a hungry family! We will talk a bit about what Moroccan Harira Soup is and how to make it. We hope you enjoy this Moroccan Lentil and Chickpea Soup!
Lentil soup is one of my favorites which is why I really enjoy this soup! The spices of this soup, namely the ginger and cinnamon, give this Moroccan classic a really warm flavor. With a little cayenne in it, you’ll feel a slight kick of heat but it’s just the right amount. This soup touches on many of my favorite ingredients; I love tomatoes and noodles in almost anything and the lentils and chickpeas provide a great source of protein to balance the meal out. This soup is on the slightly thicker side so it serves like a stew almost; it’s hearty and filling so you won’t have any complainers at the dinner table! I know, you’re saying to yourself “that all sounds great but what is Harira?” Ok, let’s talk a bit about that!
What is Harira?
Harira is a classic soup served in many Moroccan and North African homes. This Moroccan Lentil and Chickpea Soup is traditionally made with lamb and lamb broth and is consumed to break the fast during Ramadan. It’s made with a variety of spices, namely cinnamon, turmeric, ginger, and cumin. It’s often thickened with noodles and contains lentils as well as chickpeas. Harira is pronounced Hah-ree-rah and the word is derived from the Arabic word “harir” which means silk. That’s likely because of the starchy ingredients (like noodles), making this soup silky.
- Vegetable broth
- Olive oil
- Powdered ginger
- Smoked paprika
How to Make Harira Soup
- Sauté onions. In a large pot, over medium heat, sauté onions for 5 minutes, stir frequently.
- Garlic, celery, and spices. Add celery, garlic, and all powdered spices, sauté an additional 2 minutes, stirring frequently.
- Broth, tomatoes, lentils, and cinnamon. Pour in tomatoes and broth; add in lentils and cinnamon stick. Bring to a simmer and cook covered with lid slightly vented for 30 minutes.
- Chickpeas, pasta, cilantro, and parsley. Add pasta, chickpeas, parsley, and cilantro; cook an additional 5 to 10 minutes until pasta is tender.
- Garnish and serve. Serve garnished with fresh parsley and cilantro.
As you can see, there’s really only a few simple steps in this Harira Recipe: sauté your onions, celery, and garlic with spices included; add your tomatoes, broth, cinnamon stick, and lentils; finish by tossing in your chickpeas and noodles. Very simple but so tasty!
Now you’re probably wondering, “ok, so we’ve made this wonderful soup, what do we serve it with?”
What to Serve With Moroccan Harira Soup
This soup is filling enough to be served alone. However, you may consider serving it with some flat bread and a salad like Mediterranean Salad.
Is Harira Soup Healthy?
While the answer to that question depends on individual health needs, this soup is mostly healthy. However, let’s take a look at a few of the ingredients and the health attributes thereof.
- Chickpeas are packed with protein which may curb appetite and consequently calorie intake. (1)
- Consuming lentils may result in lowered risk of heart disease. (2)
- Cinnamon contains compounds which have anti-inflammatory properties. (3)
Thank you for joining us for another Vegan Plate recipe! Here are some other recipes you’ll love!!
Vegan Soup and Stew Recipes
- Potato Leek Soup
- Vegan Tortilla Soup
- Cuban Black Bean Soup
- Vegan Chili
- Ribollita Soup
- Vegan Red Lentil Soup
- White Bean Tomato Soup
- Shipwreck Stew
- 4 Ingredient Potato Soup
- 2 tablespoons olive oil
- 1 onion, finely diced
- 4 cloves of garlic, minced
- 2 celery stalks, finely chopped
- 1 1/2 teaspoons dried ground ginger
- 2 teaspoons cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne
- 7 cups vegetable broth
- 1 (28 oz.) can crushed tomatoes
- 1 teaspoon salt
- 1 cinnamon stick
- 1 cup red lentils
- 1 (15 oz.) can garbanzo beans, drained and rinsed
- 1/4 pound capellini pasta, broken in half
- 1/2 cup cilantro, finely chopped
- 1/2 cup parsley, finely chopped
- In a large soup pot, sauté onions in olive oil over medium heat for 5 minutes, stirring frequently.
- Add garlic, celery, ginger, cayenne, turmeric, pepper, cumin, and salt, and smoked paprika and sauté and additional 2 minutes, stirring frequently.
- Pour in broth and tomatoes with cinnamon stick and red lentils; bring to a simmer and cook for 30 minutes, cover with lid but vent slightly.
- Add chickpeas, pasta, cilantro, and parsley; cook an additional 5 to 10 minutes until noodles are tender.
- Garnish with more parsley and cilantro.
Amount Per Serving: Calories: 138Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 880mgCarbohydrates: 20gFiber: 5gSugar: 4gProtein: 6g
The Vegan Plate attempts to provide accurate information. However, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations.