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Moroccan Harira Recipe


Moroccan Harira is a traditional soup that originates from Morocco and is enjoyed throughout the country, especially during the holy month of Ramadan. This flavorful and hearty dish is packed with a variety of spices, vegetables, and protein, making it a perfect comfort food option for any time of year. In this post, we will explore the origins of this recipe, provide a detailed ingredient list, and guide you through the preparation steps to create your own delicious Moroccan Harira.

Origin and History Of This Recipe:

Moroccan Harira has been a staple in Moroccan cuisine for centuries, with its roots tracing back to the Berber people of North Africa. This soup is often enjoyed during Ramadan to break the fast, as it is both nourishing and satisfying. With a blend of Moroccan spices like cumin, cinnamon, and ginger, along with hearty ingredients like lentils, chickpeas, and tomatoes, Moroccan Harira is a true culinary delight that showcases the rich flavors of the region.

Things To Expect In This Post Article:

In this post, we will cover everything you need to know about making Moroccan Harira, including a detailed list of ingredients, step-by-step preparation instructions, cooking time and servings, personal anecdotes, nutritional information, health conditions to consider, and much more. We aim to provide a comprehensive guide that will help you create a delicious and authentic Moroccan Harira soup in your own kitchen.

Ingredients List:

  • 1 cup dried lentils
  • 1 can chickpeas, drained and rinsed
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • 1/2 cup chopped fresh cilantro
  • 1/4 cup chopped fresh parsley
  • 1 teaspoon ground cumin
  • 1 teaspoon ground ginger
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon turmeric
  • 6 cups vegetable broth
  • Salt and pepper to taste
  • Lemon wedges for serving

Preparation Steps:

  1. In a large pot, sauté the onion and garlic until translucent.
  2. Add the lentils, chickpeas, diced tomatoes, cilantro, parsley, cumin, ginger, cinnamon, and turmeric. Stir to combine.
  3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 30 minutes, or until the lentils are tender.
  4. Season with salt and pepper to taste.
  5. Serve hot with a squeeze of fresh lemon juice.

Cooking Time & Servings:

This recipe takes approximately 45 minutes to prepare and serves 6-8 people, making it a perfect option for a family meal or for meal prep for the week ahead.

Personal Touch:

My love for Moroccan cuisine stems from my travels to Marrakech, where I first tried authentic Moroccan Harira at a local market. The blend of spices, the warmth of the soup, and the hospitality of the locals left a lasting impression on me, and I am excited to share this recipe with you.

Nutritional Information:

One serving of Moroccan Harira contains approximately 250 calories, 3g fat, 45g carbohydrates, 10g protein, and 8g fiber. This soup is a great source of fiber, protein, and essential vitamins and minerals.

Health Conditions And People To Avoid This:

While Moroccan Harira is a nutritious and delicious soup, it may not be suitable for individuals with certain health conditions such as gluten intolerance (due to the use of flour as a thickening agent), legume allergies, or those on a low-sodium diet. It is always important to consult with a healthcare professional before making any dietary changes.

Nutrition and Benefits To The Body:

The lentils and chickpeas in Moroccan Harira provide an excellent source of plant-based protein, fiber, and essential nutrients like iron and folate. The blend of spices also offers anti-inflammatory and antioxidant properties, making this soup a healthy and nourishing option for any diet.


While the nutrients in Moroccan Harira provide numerous health benefits, it is important to note that excessive consumption of certain ingredients like salt or fats can lead to health issues such as high blood pressure or heart disease. Eating moderately is perfectly fine, but acquiring excess of these nutrients is harmful.

Tips and Tricks:

For a protein boost, you can add cooked shredded chicken or lamb to the soup. To make this recipe gluten-free, simply omit the flour or use a gluten-free alternative. You can also customize the spice level to your liking by adjusting the amount of cumin, ginger, and cinnamon.

Equipment Needed:

To make Moroccan Harira, you will need a large pot, a cutting board, a knife, and basic cooking utensils like a wooden spoon. A blender or immersion blender can also be useful for blending the soup to a smooth consistency.

Variations or Substitutions:

You can customize Moroccan Harira by adding other vegetables like carrots, celery, or zucchini. For a vegan option, you can replace the chicken broth with vegetable broth and omit any meat or dairy products. You can also experiment with different spice blends to create a unique flavor profile.

Serving Suggestions:

Moroccan Harira is traditionally served with fresh lemon wedges, chopped cilantro, and a side of crusty bread. You can also garnish the soup with a dollop of yogurt or a drizzle of olive oil for added richness.

Storage and Reheating Instructions:

Leftover Moroccan Harira can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave until warmed through, adding a splash of water or broth to thin out the soup if needed.


Moroccan Harira is a flavorful and comforting soup that captures the essence of Moroccan cuisine in every spoonful. By following our detailed recipe guide, you can recreate this traditional dish in your own kitchen and experience the rich flavors and aromas of Morocco. We hope you enjoy making and sharing this delicious soup with your loved ones. Happy cooking!

Frequently Asked Questions (FAQs):

Q: Can I freeze Moroccan Harira?
A: Yes, you can freeze Moroccan Harira in an airtight container for up to 3 months. Thaw in the refrigerator overnight and reheat on the stovetop or in the microwave before serving.

Q: Is Moroccan Harira spicy?
A: The level of spiciness in Moroccan Harira can be adjusted to your preference by adding more or less of the spices like cumin, ginger, and cinnamon. It is typically mild in heat but has a rich blend of flavors.

Q: Can I use dried herbs instead of fresh in this recipe?
A: While fresh herbs are recommended for the best flavor, you can substitute dried herbs in a pinch. Use about half the amount of dried herbs as the recipe calls for fresh, as dried herbs are more potent.

Q: What can I serve with Moroccan Harira?
A: Moroccan Harira is often served with a side of crusty bread, dates, or a simple salad. You can also enjoy it with a spoonful of yogurt or a drizzle of olive oil for added richness.

Q: Can I make Moroccan Harira in a slow cooker?
A: Yes, you can make Moroccan Harira in a slow cooker by sautéing the onions and garlic, then adding all the ingredients to the slow cooker and cooking on low for 6-8 hours or high for 3-4 hours.

Q: Is Moroccan Harira a traditional Ramadan dish?
A: Yes, Moroccan Harira is a traditional dish enjoyed during the holy month of Ramadan to break the fast at sunset. It is a nourishing and comforting soup that provides energy and hydration after a day of fasting.

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