Morocco's beloved spiced tomato and lentil soup that warms every bowl with saffron, fresh herbs, and a silky flour-thickened broth.
Servings
6
Prep
20 min
Cook
65 min
Harira is Morocco's most iconic soup — a rich, fragrant pot of tomatoes, chickpeas, lentils, and lamb (or beef) simmered together with warm spices and finished with a lemon squeeze and fresh cilantro and parsley. It is deeply satisfying yet surprisingly light, and a single pot feeds a crowd. Whether you make it for a weeknight dinner or a special gathering, harira rewards patience with layers of flavour that deepen beautifully as it cooks.
Ingredients
For the soup base:
- 400 g lamb shoulder or beef chuck, cut into 2 cm cubes (or omit for vegetarian)
- 3 PL olive oil
- 1 large onion (about 200 g), finely diced
- 3 cloves garlic, minced
- 400 g canned crushed tomatoes (or 4 fresh ripe tomatoes, grated)
- 2 PL tomato paste
- 150 g dried green or brown lentils, rinsed
- 240 g cooked chickpeas (canned, drained and rinsed)
- 1.5 litres water or light chicken/vegetable stock
Spices:
- 1 ČL ground turmeric
- 1 ČL ground ginger
- 1 ČL ground cinnamon
- 1 ČL ground cumin
- ½ ČL black pepper
- ½ ČL sweet paprika
- A generous pinch of saffron threads, steeped in 3 PL hot water
- Salt to taste
For thickening (tadouira):
- 60 g plain flour
- 250 ml cold water
To finish:
- Juice of 1 lemon
- 30 g fresh cilantro (coriander), finely chopped
- 30 g fresh flat-leaf parsley, finely chopped
- 80 g dried vermicelli or angel hair pasta, broken into short pieces
Instructions
- Brown the meat. Heat the olive oil in a large heavy pot over medium-high heat. Add the lamb or beef cubes and brown on all sides, about 5 minutes. Remove and set aside. (Skip this step if making a vegetarian version.)
- Sauté the aromatics. In the same pot, reduce heat to medium. Add the diced onion and cook for 6–8 minutes until softened and golden. Add the garlic and cook for 1 more minute.
- Add spices and tomatoes. Stir in the turmeric, ginger, cinnamon, cumin, black pepper, and paprika. Toast for 30 seconds, then add the crushed tomatoes and tomato paste. Stir well and cook for 3 minutes until the mixture darkens slightly.
- Build the soup. Return the browned meat to the pot. Add the rinsed lentils, the saffron with its soaking water, and the stock or water. Bring to a boil, then reduce heat, cover, and simmer for 35 minutes until the lentils are tender and the meat is nearly cooked through.
- Add chickpeas. Stir in the drained chickpeas and simmer for a further 10 minutes.
- Make the tadouira. Whisk the flour with 250 ml of cold water in a bowl until completely smooth with no lumps. Slowly pour this slurry into the simmering soup while stirring constantly. This thickens the broth to its characteristic silky consistency.
- Add the vermicelli. Stir in the broken vermicelli and cook for 5–7 minutes until the pasta is just tender.
- Finish and season. Stir in the lemon juice, chopped cilantro, and parsley. Taste and adjust salt. Simmer for 2 more minutes.
- Serve immediately in deep bowls. Accompany with crusty bread or Moroccan msemen flatbread and extra lemon wedges on the side.
Tips
- Make it ahead: Harira tastes even better the next day. Store in the fridge for up to 3 days. Reheat gently and add a splash of water if it has thickened too much.
- Vermicelli tip: Add the pasta only when you are ready to serve, or cook it separately — pasta left in leftover soup will absorb too much liquid and turn mushy.
- Vegetarian version: Simply omit the meat and use vegetable stock. The soup is still hearty and flavourful thanks to the lentils, chickpeas, and spices.
- Saffron substitute: If saffron is unavailable, add an extra pinch of turmeric for colour, though the flavour will differ slightly.
Harira holds deep roots in Moroccan culinary tradition, where it is most closely associated with Ramadan — served each evening at iftar to break the day's fast, alongside dates, chebakia (honey pastries), and hard-boiled eggs. It is also a festive staple at weddings and celebrations, and many Moroccan families guard their own cherished variations of the recipe, passed down through generations.
Nutrition of key ingredients — per 100 g of each ingredient separately (not per serving), source USDA
| Ingredient | kJ / kcal |
|---|---|
| lamb | 193 |
| lentils | 360 |
| chickpeas | 387 |
| tomatoes | 302 |
| saffron | 310 |
Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before starting any supplement regimen or making changes to your diet, especially if you have a medical condition or take medications.