Harira – Moroccan Lentil and Tomato Soup
A Moroccan lentil, chickpea, and tomato soup warmed with cinnamon and ginger, finished with fresh cilantro and parsley.
Harira is the soup Moroccan families break their fast with during Ramadan, a hearty mix of lentils, chickpeas, and tomatoes simmered with warm spices until thick enough to feel like a meal on its own. Cinnamon and ginger might seem like unusual soup spices, but they're what give harira its distinctive, slightly sweet warmth against the savory tomato base.
Celery and carrot add a little vegetable backbone, and a generous handful of cilantro and parsley stirred in near the end keeps the finished soup tasting fresh rather than muddy.
Built entirely from lentils, chickpeas, and vegetables, this is a naturally vegan, plant-based African soup that's genuinely high in both protein and fiber. It's a comforting, satisfying bowl on its own, no bread or side required, though a piece of crusty bread never hurts. A squeeze of lemon just before serving brightens the whole pot and is a common finishing touch in Moroccan kitchens.
Ingredients
- 1 cup dried red or brown lentils, rinsed
- 0.5 cup dried chickpeas, soaked — or 1 cup canned, drained
- 1 onion, diced
- 2 cloves garlic, minced
- 2 celery stalks, diced
- 2 carrots, diced
- 1 can (400g) crushed tomatoes
- 1 tsp ground turmeric
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- 4 cups low-sodium vegetable broth
- 2 tbsp chopped cilantro
- 2 tbsp chopped parsley
- to taste salt and pepper
Most ingredients here are everyday market staples across West Africa. A handful of specialty items may be easiest to find at a local open-air market or an African grocery store if you're elsewhere.
Instructions
- 1In a large pot, combine lentils, chickpeas, onion, garlic, celery, and carrots.
- 2Add crushed tomatoes, turmeric, cinnamon, ginger, and broth; bring to a boil.
- 3Reduce heat, cover, and simmer for 35-40 minutes until the lentils and chickpeas are tender.
- 4Stir in cilantro and parsley in the last 5 minutes.
- 5Season with salt and pepper, and serve hot.