Harira Soup

Warm, hearty, and brimming with bold Moroccan flavors, Harira Soup is the perfect comfort food for any season. This traditional dish combines a rich medley of warming spices—like turmeric, cinnamon, and cumin—with protein-packed chickpeas, red lentils, and your choice of rice or vermicelli for added texture. Fresh herbs such as cilantro and parsley inject brightness into every spoonful, while a squeeze of lemon elevates the flavors with a tangy finish. Simmered in a savory tomato broth, this easy-to-make soup is both nourishing and satisfying, making it an excellent option for weeknight dinners or meal prep. Whether you’re looking for a wholesome vegetarian option (by using vegetable stock) or a fragrant starter for your next gathering, this iconic Harira Soup recipe is sure to delight.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 2 Celery stalks, finely chopped
• 4 Garlic cloves, minced
• 1 teaspoon Ground turmeric
• 0.5 teaspoons Ground cinnamon
• 1 teaspoon Ground ginger
• 1 teaspoon Ground paprika
• 1 teaspoon Ground cumin
• 3 cups Tomatoes, diced (fresh or canned)
• 2 tablespoons Tomato paste
• 6 cups Chicken or vegetable stock
• 1.5 cups Cooked or canned chickpeas, drained and rinsed
• 0.5 cups Red lentils
• 0.25 cups Uncooked rice or vermicelli noodles
• 0.33 cups Fresh cilantro, chopped
• 0.33 cups Fresh parsley, chopped
• 1 teaspoons Salt
• 0.5 teaspoons Black pepper
• 4 Lemon wedges (for serving)

Directions

Step 1

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

Step 2

Add the chopped onion and celery, and sauté until softened, about 5 minutes.

Step 3

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

Step 4

Add the diced tomatoes and tomato paste, stirring well to combine.

Step 5

Pour in the chicken or vegetable stock and bring to a simmer.

Step 6

Add the chickpeas, lentils, and rice (or vermicelli). Stir to mix evenly.

Step 7

Reduce the heat to low, cover, and simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the rice is cooked.

Step 8

Stir in the chopped cilantro and parsley. Season the soup with salt and pepper to taste.

Step 9

Cook for an additional 5 minutes to meld the flavors.

Step 10

Serve hot with lemon wedges on the side for a tangy garnish.

Nutrition Facts

Serving size	3346.8 grams (3346.8g)

Amount per serving	% Daily Value*
Calories	1573

Total Fat 45.50g	58%
Saturated Fat 6.40g	32%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 8330mg	362%
Total Carbohydrate 245.60g	89%
Dietary Fiber 61.60g	220%
Total Sugars 66.00g
Protein 69.20g	138%

Vitamin D 0IU	0%
Calcium 784mg	60%
Iron 29mg	159%
Potassium 5896mg	125%

*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: 24.5%

Protein: 16.6%

Carbs: 58.9%