Moroccan harira
Nutrition per serving
The traditional Moroccan soup: lentils, chickpeas and tomato, flavoured with spices and herbs. Nourishing and comforting, it is a complete one-pot meal that is rich in plant protein.
Preparation: 15 min | Cooking: 40 min | Servings: 6 | Difficulty: Easy
Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 127 kcal · 7 g protein · 18 g carbohydrate · 2 g fat
Ingredients
- 150 g of lentils
- 1 tin of chickpeas
- 2 tins of tomatoes, chopped
- 1 onion
- 1 tsp cinnamon
- 1 tsp ginger
- 1 bunch of coriander
Method
- Sweat the onion and spices.
- Add the tomatoes, lentils and water, and cook for 25 minutes.
- Add the chickpeas and continue for 10 minutes.
- Finish with coriander and lemon juice.
Nutritional benefits
Lentils and chickpeas make harira a soup-meal that is very rich in plant protein, fibre and iron, with a low glycaemic index. The spices (cinnamon, ginger) add flavour and help digestion. A complete, comforting and economical Moroccan dish, traditionally served to break the fast.
Variations and substitutions
- With meat (lamb or beef) for the traditional version.
- With vermicelli for a more substantial soup.
- Spicier: add harissa or chilli.
- With extra celery and parsley.
Storage and making ahead
Keeps for 4 days and freezes well; it thickens as it cools. Excellent for batch cooking.
💡 Good to know
Harira thickens as it stands: loosen it with a little water or stock when reheating.
Read more
Discover more vegetarian recipes · vegan recipes · high-protein recipes · healthy & balanced recipes.
Foods in this recipe: lentils · chickpeas · tomatoes · onion · cinnamon.
You may also like these recipes: Teriyaki tofu bowl · Pistou soup (Provençal vegetable soup) · Pearl barley and vegetable salad.
