Soup · Middle Eastern · Dinner ·

Moroccan Harira with Lentils and Saffron

Name: Moroccan Harira with Lentils and Saffron
Prep time: 27 min
Cook time: 80 min
Total time: 107 min
Yield: 6 servings
Cuisine: Soup
Ingredients: Olive Oil, 3 tablespoons; Onion, 1 large, finely chopped; Celery, 2 stalks with leaves, diced; Garlic, 3 cloves, minced; Ground Cumin, 2 teaspoons; Ground Ginger, 1 teaspoon; Ground Turmeric, 1 teaspoon; Paprika, 1 teaspoon; Tomatoes, 2 large, peeled and diced; Tomato Paste, 1/2 cup; Vegetable Stock or Water, 6 cups; Saffron Threads, 1/2 teaspoon, steeped in 2 tablespoons warm water; Salt and Pepper, To taste; Green Lentils, 1 cup, rinsed; Canned Chickpeas, 1 cup, drained and rinsed; Vermicelli Noodles, 1 cup, optional; Fresh Cilantro, 1/2 cup, chopped; Fresh Parsley, 1/2 cup, chopped; Lemon, 1, cut into wedges

Harira is a traditional Moroccan soup that combines tomatoes, lentils, chickpeas, and a fragrant blend of spices for a comforting and nutritious dish.

4.2(83 reviews)

·By Ethan Brooks·October 13, 2025

Moroccan Harira with Lentils and Saffron — Soup served and photographed from above

Prep

27 min

Cook

1 h 20 min

Difficulty

Intermediate

Serves

Ingredients

Servings

For the Harira Base

For the Tomato Broth

For the Lentil Mixture

For Garnishing

Nutrition

Per serving

Calories: 299 kcal
Protein: 14.1 g
Carbs: 44.1 g
Fat: 8.3 g
Fiber: 9.6 g

Whole recipe

Total

Calories: 1791 kcal
Protein: 84.7 g
Carbs: 264.6 g
Fat: 49.6 g
Fiber: 57.7 g

Breakdown by ingredient▾

Ingredient	Cal	P	C	F	Fib
Olive Oil 3 tablespoons	360	0	0	40.5	0
Onion 1 large, finely chopped	44	1.2	10.6	0.1	1.9
Celery 2 stalks with leaves, diced	10	0.5	1.8	0.1	1
Garlic 3 cloves, minced	13	0.6	2.9	0	0.2
Ground Cumin 2 teaspoons	16	0.8	2.7	0.9	0.6
Ground Ginger 1 teaspoon	6	0.2	1.2	0.1	0.2
Ground Turmeric 1 teaspoon	9	0.3	1.7	0.2	0.7
Paprika 1 teaspoon	6	0.3	1.2	0.3	0.7
Tomatoes 2 large, peeled and diced	66	3.2	14.8	0.8	4.6
Tomato Paste 1/2 cup	110	5.5	24.2	0.5	5.7
Vegetable Stock or Water 6 cups	10	1	2	0	0
Saffron Threads 1/2 teaspoon, steeped in 2 tablespoons warm water	2	0.1	0.4	0	0.1
Salt and Pepper To taste	0	0	0	0	0
Green Lentils 1 cup, rinsed	680	50.4	115.8	2	28.2
Canned Chickpeas 1 cup, drained and rinsed	210	11.9	35	3.6	9.6
Vermicelli Noodles 1 cup, optional	220	8	42.7	0.4	1.8
Fresh Cilantro 1/2 cup, chopped	1	0.1	0.2	0	0.1
Fresh Parsley 1/2 cup, chopped	11	1	1.9	0.2	1.1
Lemon 1, cut into wedges	17	0.6	5.4	0.2	1.6

These are estimates based on common ingredient measurements, not dietary advice.

Preparation

Get these tasks done before you start cooking.

Preparing the Base

1
Heat Oil
Heat the olive oil in a large pot over medium heat.
2
Sauté Vegetables
Add onion, celery, and garlic, sauté until the onion is translucent, about 5 minutes.
3
Add Spices
Stir in ground cumin, ginger, turmeric, and paprika, cook for another 2 minutes.
Tip: Adjust the spice levels according to your taste preference.

Making the Tomato Broth

1
Cook Tomatoes
Add diced tomatoes and tomato paste, cook until tomatoes are softened, about 5 minutes.
2
Add Stock and Saffron
Pour in vegetable stock or water, add saffron water, and season with salt and pepper.
3
Simmer
Bring to a gentle simmer.
Tip: Do not boil the saffron mixture; it will lose its delicate aroma.

How to Make Moroccan Harira with Lentils and Saffron

Total time: 1 h 47 min · Yields 6 servings

1
Simmer Lentils
Add lentils to the pot and simmer for 40 minutes until soft.
2
Add Chickpeas and Noodles
Stir in chickpeas and vermicelli, cook for an additional 10 minutes.
3
Final Touch
Mix in cilantro and parsley just before serving.