Moroccan Vegetarian Lentil and Chickpea Harira Soup

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A meatless take on Morocco's iconic harira, this hearty soup leans on chickpeas and earthy brown lentils for depth, while a deeply caramelized tomato base and warm spices build its signature complexity. Finished with fresh herbs, lemon, and chopped dates, it's a comforting bowl suited to iftar or any cool evening.

Nutrition Facts

Per serving (estimated)

• 345 kcalCalories
• 8 gFat
• 1 gSaturated Fat
• 56 gCarbs
• 14 gFiber
• 12 gSugar
• 16 gProtein
• 580 mgSodium
• 960 mgPotassium
• 115 mgCalcium
• 5 mgIron
• 22 mgVitamin C
• 90 mcgVitamin A

Ingredients

For the soup base

• 2 tablespoons olive oil
• 1 large yellow onion, finely diced
• 3 celery ribs, finely diced
• 6 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 3 tablespoons tomato paste
• 4 ripe Roma tomatoes, grated (about 1 1/2 cups)
• 6 cups water

For the legumes and spices

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup dried brown lentils, rinsed
• 1 teaspoon ground turmeric
• 1 teaspoon sweet paprika
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon saffron threads
• 1 teaspoon fine sea salt, plus more to taste
• 1/2 teaspoon freshly ground black pepper
• 2 fresh cilantro sprigs, tied with kitchen twine

For the slurry and finishing

• 1/3 cup all-purpose flour whisked with 3/4 cup cold water
• 1/2 cup chopped fresh cilantro leaves
• 1/3 cup chopped fresh parsley leaves
• 2 tablespoons fresh lemon juice
• 4 Medjool dates, pitted and chopped

Directions

1. Heat the olive oil in a heavy pot over medium heat. Add the onion and celery and cook gently for 7 to 8 minutes until softened and translucent, then stir in the garlic and ginger and cook 1 minute more.
2. Push the aromatics to one side and add the tomato paste to the cleared space. Cook it, stirring constantly, for 2 to 3 minutes until it turns brick-red and smells sweet and caramelized, then mix it through the vegetables.
3. Add the grated tomatoes, water, chickpeas, lentils, turmeric, paprika, cinnamon, saffron, salt, pepper, and the cilantro sprigs. Bring to a boil, skim any foam, reduce the heat, and simmer uncovered for 25 to 30 minutes until the lentils are tender but still hold their shape.
4. Whisk the flour and water slurry once more and pour it into the soup in a slow stream while stirring. Simmer 8 to 10 minutes more, stirring often, until the harira thickens to a velvety, lightly coating consistency.
5. Remove and discard the cilantro stems. Stir in the chopped cilantro, parsley, and lemon juice, taste, and adjust salt. Ladle into warm bowls, scatter the chopped dates over each serving, and serve immediately with crusty bread.

Cook’s Notes

• Bloom the saffron in 2 tablespoons of warm water for 10 minutes before adding it for a rounder, more aromatic flavor.
• If you have time, soak the dried lentils for 30 minutes and use homemade cooked chickpeas for a noticeably creamier texture.
• Toast the cinnamon briefly in the oil before adding the onion to deepen the warm spice backbone.
• A pinch of cayenne or a drizzle of harissa stirred in at the end adds gentle heat without overpowering the herbs.
• Leftover harira thickens as it sits; loosen with a splash of water when reheating and refresh with a squeeze of lemon.

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