There’s something incredibly comforting about a steaming bowl of Harira, a traditional Moroccan lentil and tomato soup that’s both hearty and aromatic. This soul-warming dish combines tender lentils, fragrant spices, and rich tomatoes to create a meal that’s not just delicious but also packed with protein and fiber. While it’s traditionally served during Ramadan to break the fast, I’ve found this soup to be perfect for any chilly evening or when you’re craving something wholesomely satisfying.
Ingredients
- 1 cup brown or green lentils, rinsed
- 1 large onion, finely chopped
- 3 celery stalks, diced
- 3 large tomatoes, diced (or 1 28-oz can crushed tomatoes)
- 1/2 cup fresh cilantro, chopped
- 1/2 cup fresh parsley, chopped
- 2 tablespoons tomato paste
- 2 tablespoons olive oil
- 2 teaspoons ground turmeric
- 2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 2 tablespoons all-purpose flour
- 8 cups vegetable or chicken broth
- Salt and pepper to taste
- 1 lemon, cut into wedges (for serving)
Instructions
- Heat olive oil in a large pot over medium heat. Add onions and celery, cooking until softened (about 5 minutes).
- Add all the spices (turmeric, cumin, cinnamon, and ginger) and cook for another minute until fragrant.
- Stir in the tomato paste and flour, cooking for 2 minutes while stirring constantly to prevent burning.
- Add the diced tomatoes, lentils, and broth. Bring to a boil, then reduce heat and simmer for about 30 minutes.
- Add the chopped cilantro and parsley, then continue cooking for another 10-15 minutes until the lentils are tender.
- Season with salt and pepper to taste.
- Serve hot with lemon wedges on the side.
Cook Time and Serving Size
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 6-8 portions
Recipe Notes
- The soup should have a thick, hearty consistency. If it’s too thick, add more broth; if too thin, simmer uncovered for a few extra minutes.
- For better flavor development, make this soup a day ahead – it tastes even better the next day!
- To make this recipe gluten-free, substitute the all-purpose flour with chickpea flour or cornstarch.
- Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.
- When reheating, you may need to add a splash of broth or water as the soup tends to thicken when stored.
- For added protein, you can include chickpeas or small pieces of diced chicken.
Harira Moroccan Lentil and Tomato Soup
A traditional Moroccan lentil and tomato soup that's both hearty and aromatic. This soul-warming dish combines tender lentils, fragrant spices, and rich tomatoes to create a meal that's not just delicious but also packed with protein and fiber.
Ingredients
- 1 cup brown or green lentils rinsed
- 1 large onion finely chopped
- 3 celery stalks diced
- 3 large tomatoes diced (or 1 28-oz can crushed tomatoes)
- 1/2 cup fresh cilantro chopped
- 1/2 cup fresh parsley chopped
- 2 tablespoons tomato paste
- 2 tablespoons olive oil
- 2 teaspoons ground turmeric
- 2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 2 tablespoons all-purpose flour
- 8 cups vegetable or chicken broth
- Salt and pepper to taste
- 1 lemon cut into wedges (for serving)
Instructions
- Heat olive oil in a large pot over medium heat. Add onions and celery, cooking until softened (about 5 minutes).
- Add all the spices (turmeric, cumin, cinnamon, and ginger) and cook for another minute until fragrant.
- Stir in the tomato paste and flour, cooking for 2 minutes while stirring constantly to prevent burning.
- Add the diced tomatoes, lentils, and broth. Bring to a boil, then reduce heat and simmer for about 30 minutes.
- Add the chopped cilantro and parsley, then continue cooking for another 10-15 minutes until the lentils are tender.
- Season with salt and pepper to taste.
- Serve hot with lemon wedges on the side.
