This soup is one of those recipes that makes eating well feel easy. It’s packed with green lentils, chickpeas, and fresh herbs that make every spoonful flavorful and satisfying. At Galley Bites, I love sharing simple recipes made with everyday ingredients that fit into busy lives. Whether I’m home between trips or getting ready for another stretch of flying, I want nutritious food that’s easy to make and doesn’t require spending hours in the kitchen.
This soup checks all the boxes: it’s made in one pot, packed with plant-based protein and fiber, and perfect for meal prep. Make a big batch, enjoy a bowl for dinner, and save the leftovers for an easy lunch during the week.
Because when the weather gets colder, a little homemade comfort goes a long way!
Why You’ll Love This Moroccan Harira Soup
- Simple, wholesome ingredients: Made with lentils, chickpeas, fresh vegetables, herbs, and pantry spices.
- Easy one-pot recipe: Everything cooks together in one pot, which means less cleanup.
- Plant-based and satisfying: Lentils and chickpeas provide plant-based protein and fiber.
- Great for meal prep: Make a big batch and enjoy leftovers for lunch or dinner.
- Full of flavor: Warm spices, fresh herbs, and lemon make every spoonful delicious.
- Budget-friendly: Canned chickpeas and dried lentils are affordable staples that go a long way.
Ingredients You’ll Need
- Olive oil: Helps soften the vegetables and brings the spices together.
- Onions and celery: Create a flavorful base for the soup.
- Garlic: Adds depth and aroma.
- Cumin, turmeric, and cinnamon: This warming spice combination gives the soup its distinctive flavor.
- Fresh tomatoes: Grated tomatoes add freshness and a naturally rich tomato base.
- Fresh cilantro and parsley: Add freshness and balance the warm spices.
- Green lentils: Make the soup hearty and satisfying.
- Chickpeas: Canned chickpeas make this recipe especially convenient.
- Water or vegetable broth: Use vegetable broth for a deeper flavor, or water for a lighter, simpler version.
- Fresh lemon juice: Don’t skip the lemon! It brightens the soup and balances the earthy lentils and spices.
Tips for the Best Moroccan Harira Soup
- Rinse the lentils before cooking. This removes any dust or debris and helps ensure a clean, delicious soup.
- Give the spices time to bloom. Cooking the spices briefly in olive oil helps release their aroma and deepen the flavor.
- Use vegetable broth for extra flavor. Water works perfectly, but vegetable broth adds another layer of savory flavor.
- Adjust the consistency to your liking. Prefer a thick, stew-like soup? Let it simmer uncovered for a few extra minutes. For a brothier soup, add more liquid.
- Add lemon at the end. Fresh lemon juice gives the soup a bright finish. Start with less if you prefer a milder citrus flavor, then add more to taste.
What to Serve with Harria Soup?
This Moroccan lentil soup is satisfying enough to serve on its own, but it also pairs beautifully with a few simple sides.
- Warm whole-grain bread for dipping.
- A fresh cucumber and tomato salad.
- Roasted vegetables for a more substantial meal.
- Lemon wedges and extra fresh herbs for serving.
For an easy lunch, pair a bowl of soup with a slice of whole-grain bread or a simple salad.
FAQs
Traditional Harira recipes vary, and some include lamb or beef. This version is vegan and uses lentils and chickpeas for a satisfying, plant-based soup.
Yes. This soup is excellent for meal prep. Make it ahead, refrigerate it, and reheat when ready to serve. Add a little extra broth or water if it thickens in the refrigerator.
Allow the soup to cool, then transfer it to an airtight container. Refrigerate for up to 4 days.
Freeze in individual portions in freezer-safe containers for up to 3 months for best quality. Leave a little room at the top for expansion.
Reheating: Reheat on the stovetop over medium-low heat, stirring occasionally, until hot throughout. You can also microwave individual portions, stirring halfway through.
The lentils will absorb some liquid as the soup sits, so add a splash of water or broth when reheating to restore the consistency.
Moroccan Harira Soup
Equipment
- Chef knife optional
Ingredients
- 3 Tablespoons olive oil
- 2 medium onions finely chopped
- 3 celery stalks chopped
- 2 garlic cloves crushed
- 2 teaspoons cumin
- 1 teaspoon turmeric
- 1/4 teaspoon cinnamon
- 1 teaspoon fine salt
- Black pepper to taste
- 2 medium-sized tomatoes grated (skins discarded)
- 1/4 cup fresh cilantro chopped
- 1/4 cup fresh parsley chopped
- 6 cups water or broth
- 1 can (15 oz) chickpeas drained and rinsed (about 1½ cups)
- 1 cup green lentils washed and drained
For serving
- 1 small-medium lemon
- chopped parsley or cilantro
Instructions
- In a large pot, heat olive oil over medium heat. Add chopped onions and celery and cook until softened.
- Add garlic, cumin, turmeric, cinnamon, salt, and pepper to the pot. Stir well and cook for another 2-3 minutes until the spices are fragrant.
- Add the tomatoes, chopped cilantro, and parsley. Cook for 5-7 minutes, stirring occasionally.
- Pour in the water or broth and add the chickpeas and green lentils. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes or until the green lentils are softened.
- Taste and adjust seasoning. If you find the soup too thick, you can add more broth or water to reach your desired consistency.
- Just before serving, squeeze the juice of one lemon into the soup and stir well.
- Ladle into bowls and garnish with parsley or cilantro.
- Refrigerator: Allow the soup to cool, then transfer it to an airtight container. Refrigerate for up to 4 days.Freezer: Freeze in individual portions in freezer-safe containers for up to 3 months for best quality. Leave a little room at the top for expansion.Reheating: Reheat on the stovetop over medium-low heat, stirring occasionally, until hot throughout. You can also microwave individual portions, stirring halfway through.The lentils will absorb some liquid as the soup sits, so add a splash of water or broth when reheating to restore the consistency.