Middle Eastern Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Harira (Moroccan Lentil and Chickpea Soup)
A hearty, aromatic Moroccan soup of lentils, chickpeas, and tomatoes traditionally served to break the Ramadan fast.
Contains common allergens
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Good to know
- One-pot
Matched from this dish's own ingredients and timing. Browse more: one-pot dinners
Instructions
6 steps- 1
Heat 2 tablespoons of olive oil in a large pot over medium-high heat and brown the lamb cubes on all sides for about 6 minutes, then add a diced onion and cook until softened.
- 2
Stir in the turmeric, cinnamon, 1 teaspoon ginger, and a pinch of black pepper, toasting the spices for 1 minute until fragrant.
- 3
Add the crushed tomatoes and 6 cups of water or broth, bring to a boil, then add the lentils, reduce the heat, and simmer covered for 30 minutes.
- 4
Stir in the chickpeas and continue simmering for 20 minutes until the lentils are tender and the lamb is fork-tender.
- 5
Whisk 2 tablespoons of flour with 1/2 cup of water and stir it into the soup, simmering 5 more minutes to thicken to a velvety consistency.
- 6
Finish with the chopped cilantro and a squeeze of lemon juice, then ladle into bowls and serve hot with dates on the side.
Listahan Family Score™
68/100
Works for many families
Score reflects how well this recipe fits a typical busy household. In the app, your Family Score is personalized to your household's allergens, kids, and pantry.
Nutrition
per serving530
Calories
44 g
Protein
15 g
Carbs
32 g
Fat
Estimated per serving. Actual values depend on the brands and portions you use.
Listahan cooking guide
Chef notes & practical guide
Technique notes, ingredient swaps, serve-alongside ideas, storage guidance, and equipment for this recipe.
Cultural context
Harira is Morocco's classic Ramadan soup, traditionally served to break the daily fast because its blend of lentils, chickpeas, tomatoes, and lamb offers a hearty, complete meal in a bowl. Outside of Ramadan, it remains a year-round comfort soup, with recipes varying widely from family to family in spice mix and thickness.
Listahan note
This version keeps the soup layered in stages so the lamb has time to become fork-tender while the lentils and chickpeas simmer together, finished with a flour slurry that gives harira its traditional velvety body.
Technique cues
- Browning the lamb first before adding the aromatics builds a deeper base flavor than adding raw meat straight into the broth.
- Toasting the turmeric and cinnamon briefly in the pot before adding liquid wakes up their aroma more than simply stirring them into the finished soup.
- The flour-and-water slurry stirred in near the end is what gives harira its characteristic thick, almost stew-like texture rather than a thin broth.
Kitchen flow
- Parallel prep
- Chop the onion and measure out the spices while the lamb browns, so the aromatics are ready to go in right after.
- Make-ahead
- Harira tastes even better the next day once the flavors have melded; make it a day ahead if serving for a gathering.
- Leftover move
- Thin leftover harira with a little broth if it's thickened too much in the fridge, and serve with extra dates on the side.
- Cleanup rhythm
- Use one large pot for the entire process, from browning the lamb through the final simmer, to keep cleanup to a single vessel.
Ingredient brief
Role, handling, and swap guidance for each key ingredient.
Brown lentils
Body and protein
Purpose: Lentils break down slightly as they simmer, thickening the soup while adding earthy substance.
Handling: Rinse them well before adding to remove any grit.
Adaptation: Red lentils cook faster and break down more completely for a smoother, thicker soup.
Lamb stew meat
Main protein
Purpose: Lamb gives harira its traditional richness and depth, browning first to build a savory base for the whole pot.
Handling: Cut into small, even cubes so it becomes tender within the simmering time.
Adaptation: Beef stew meat is a common substitute in households that don't cook regularly with lamb.
Chickpeas
Texture and substance
Purpose: They hold their shape through the long simmer, adding a contrasting bite to the softer lentils.
Handling: Drain and rinse canned chickpeas well before adding to the pot.
Adaptation: Dried chickpeas that have been soaked and pre-cooked work too, but canned saves significant time.
Crushed tomatoes, turmeric, and cinnamon
Flavor base
Purpose: This combination gives harira its signature warm, earthy, tomato-forward flavor profile.
Handling: Toast the spices briefly in the pot with the browned meat before adding the tomatoes for deeper flavor.
Adaptation: A pinch of saffron alongside the turmeric adds a more luxurious, traditional aroma.
Technique notes
- Brown the lamb properly before adding liquid; a pale, unbrowned piece of meat leaves the finished soup tasting flat.
- Whisk the flour slurry completely smooth before adding it to the soup, since lumps won't dissolve once they hit the hot broth.
- Simmer gently rather than at a hard boil once the flour is added, so the soup thickens evenly without scorching on the bottom.
Ingredient swaps
- Vegetarian direction
- Omit the lamb and use vegetable broth in its place for a meat-free version that still has plenty of body from the lentils and chickpeas.
- Gluten-free direction
- Replace the flour slurry with a small amount of rice flour or cornstarch mixed with water for the same thickening effect.
- Spicier direction
- Add a spoonful of harissa paste near the end for a soup with more heat.
Serve alongside
- Fresh dates
- Hard-boiled eggs
- Moroccan flatbread
- Mint tea
- Fresh orange juice
- Buttermilk
Serving suggestions only — check pairings for your household's allergens.
Storage & reheating
- Refrigerate in an airtight container for up to 4 days.
- Reheat gently on the stovetop, adding a splash of broth or water since the soup thickens further in the fridge.
- Freeze for up to 3 months; the texture holds up well after thawing and reheating.
Equipment
- Large soup pot
- Whisk for the flour slurry
- Ladle
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