Soup · Dinner · Middle Eastern ·

Creamy Moroccan Harira with Seven Spices

Name: Creamy Moroccan Harira with Seven Spices
Prep time: 35 min
Cook time: 105 min
Total time: 140 min
Yield: 6 servings
Cuisine: Soup
Ingredients: 1 cup green lentils, rinsed; 1 cup canned chickpeas, drained; 2 tablespoons olive oil; 1 large onion, finely chopped; 3 cloves garlic, minced; 1 teaspoon grated ginger; 1 pound ripe tomatoes, peeled and chopped; 1 teaspoon ground cumin; 1 teaspoon ground coriander; 1 teaspoon ground cinnamon; 1 teaspoon turmeric; 1/2 teaspoon smoked paprika; 1/2 teaspoon cayenne pepper; 1/2 teaspoon ground black pepper; 1/4 cup plain Greek yogurt; 2 teaspoons lemon juice; Salt, to taste; 4 cups vegetable broth; Fresh cilantro, chopped; Lemon wedges

A flavorful, fragrant soup that showcases the magic of traditional Moroccan spices blended with lentils and tomatoes.

4.7(708 reviews)

·By Ethan Brooks·February 4, 2026

Creamy Moroccan Harira with Seven Spices — Soup served and photographed from above

Prep

35 min

Cook

1 h 45 min

Difficulty

Intermediate

Serves

Ingredients

Servings

For the Soup Base

For the Spice Blend

For Richness and Texture

For Garnishing

Nutrition

Per serving

Calories: 128 kcal
Protein: 6.67 g
Carbs: 22 g
Fat: 6 g
Fiber: 6.67 g

Whole recipe

Total

Calories: 769 kcal
Protein: 40 g
Carbs: 132 g
Fat: 36 g
Fiber: 40 g

Breakdown by ingredient▾

Ingredient	Cal	P	C	F	Fib
1 cup green lentils rinsed	230	18	40	1	16
1 cup canned chickpeas drained	210	10	35	4	10
2 tablespoons olive oil	240	0	0	28	0
1 large onion finely chopped	60	1	14	0	3
3 cloves garlic minced	13	1	3	0	0
1 teaspoon grated ginger	2	0	0	0	0
1 pound ripe tomatoes peeled and chopped	90	4	20	1	5
1 teaspoon ground cumin	8	0	1	0	1
1 teaspoon ground coriander	7	1	1	0	1
1 teaspoon ground cinnamon	6	0	2	0	1
1 teaspoon turmeric	9	0	1	1	1
1/2 teaspoon smoked paprika	3	0	0	0	0
1/2 teaspoon cayenne pepper	4	0	1	0	1
1/2 teaspoon ground black pepper	3	0	1	0	1
1/4 cup plain Greek yogurt	35	3	3	1	0
2 teaspoons lemon juice	2	0	1	0	0
Salt to taste	0	0	0	0	0
4 cups vegetable broth	40	2	8	0	0
Fresh cilantro chopped	1	0	0	0	0
Lemon wedges	3	0	1	0	0

These are estimates, not dietary advice.

Preparation

Get these tasks done before you start cooking.

Preparing the Spice Blend

1
Combine spices
In a small bowl, combine the cumin, coriander, cinnamon, turmeric, paprika, cayenne pepper, and black pepper.
2
Mix thoroughly
Mix well to ensure even distribution of all spices.
3
Set aside
Set aside the spice blend for later use.

Preparing the Soup Base

1
Sauté aromatics
Heat olive oil in a large pot over medium heat. Add the chopped onions, garlic, and ginger; sauté until onions are translucent.
2
Bloom spices
Stir in the prepared spice blend and cook for 1–2 minutes as the spices bloom in the oil.
3
Add tomatoes
Add the peeled and chopped tomatoes to the pot and cook briefly.
Tip: For added depth, roast the tomatoes slightly before adding them to the pot.

How to Make Creamy Moroccan Harira with Seven Spices

Total time: 2 h 20 min · Yields 6 servings

1
Simmer the soup
Add the tomatoes, chickpeas, lentils, and vegetable broth to the pot, bring to a boil, then reduce to a simmer for 30–35 minutes.
2
Incorporate yogurt
Remove from heat, allow to cool slightly, and stir in Greek yogurt and lemon juice.
3
Season to taste
Taste the soup and adjust salt as needed before serving.