Harira Moroccan Chickpea Soup

Warm, hearty, and bursting with savory spices, Harira Moroccan Chickpea Soup is a comforting classic that brings the vibrant flavors of North Africa to your kitchen. This iconic soup is a fragrant mix of tender chickpeas, earthy lentils, and a medley of Moroccan spices like turmeric, cinnamon, and ginger, simmered to perfection in a rich vegetable broth infused with tomatoes. Fresh parsley, cilantro, and a hint of zesty lemon juice brighten every spoonful, while optional vermicelli adds an extra layer of texture. Ready in under an hour, this wholesome, plant-based recipe is perfect for cozy weeknight dinners or as a make-ahead meal. Pair it with crusty bread for an authentic experience, and enjoy a soul-warming taste of Morocco that’s as nourishing as it is delicious. Ideal for vegans, vegetarians, and anyone seeking a flavorful, protein-packed soup.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 1 teaspoon ground turmeric
• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 14 ounces canned diced tomatoes
• 6 cups vegetable broth
• 1.5 cups cooked chickpeas (or canned, drained and rinsed)
• 1.5 cups cooked green or brown lentils
• 0.5 cups vermicelli or small pasta (optional)
• 0.25 cup fresh parsley, chopped
• 0.25 cup fresh cilantro, chopped
• 2 tablespoons lemon juice (freshly squeezed)
• 1 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and celery and sauté for 5-7 minutes until softened.

Step 3

Stir in the minced garlic, ground turmeric, cinnamon, ginger, cumin, and paprika. Cook for 1-2 minutes until fragrant.

Step 4

Add the canned diced tomatoes and cook for another 3 minutes, stirring occasionally.

Step 5

Pour in the vegetable broth and bring to a gentle simmer.

Step 6

Stir in the cooked chickpeas and lentils. Allow the soup to simmer for 20 minutes, stirring occasionally.

Step 7

If using vermicelli or small pasta, add it to the soup and simmer for an additional 10 minutes until the pasta is cooked through.

Step 8

Stir in the chopped parsley, cilantro, and lemon juice. Season with salt and black pepper to taste.

Step 9

Serve hot with crusty bread or as is. Optionally, garnish with additional fresh herbs or a lemon wedge for brightness.

Nutrition Facts

Serving size	3119.6 grams (3119.6g)

Amount per serving	% Daily Value*
Calories	2258

Total Fat 65.90g	84%
Saturated Fat 11.40g	57%
Polyunsaturated Fat 10.30g
Cholesterol 8mg	3%
Sodium 6947mg	302%
Total Carbohydrate 332.60g	121%
Dietary Fiber 92.10g	329%
Total Sugars 66.50g
Protein 104.00g	208%

Vitamin D 0IU	0%
Calcium 903mg	69%
Iron 41mg	227%
Potassium 7233mg	154%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.4%

Protein: 17.8%

Carbs: 56.9%