Main Course · Soup · Lunch · Dinner · Middle Eastern ·

Zesty Moroccan Harira with Chickpeas and Lentils

Name: Zesty Moroccan Harira with Chickpeas and Lentils
Prep time: 35 min
Cook time: 105 min
Total time: 140 min
Yield: 6 servings
Cuisine: Main Course
Ingredients: 2 tbsp olive oil; 1 large onion, finely chopped; 3 cloves garlic, minced; 1 cup celery, diced; 1 cup carrot, diced; 2 tsp ground cumin; 1 tsp ground cinnamon; 1 tsp ground turmeric; 4 cups vegetable or chicken broth; 2 cups water; 2 cups canned crushed tomatoes; 1/2 cup tomato paste; 1/2 tsp saffron threads; 1 cup canned chickpeas, drained and rinsed; 1/2 cup green lentils, rinsed and drained; 1/4 cup basmati rice; 1/4 cup fresh cilantro, chopped; 1/4 cup fresh parsley, chopped; Salt and pepper to taste; Fresh lemon wedges for serving

A traditional Moroccan soup combining chickpeas, lentils, and tomatoes, infused with a blend of aromatic spices and herbs, perfect for warming up on a cool day.

4(591 reviews)

·By Ethan Brooks·June 22, 2025

Zesty Moroccan Harira with Chickpeas and Lentils — Main Course served and photographed from above

Prep

35 min

Cook

1 h 45 min

Difficulty

Intermediate

Serves

Ingredients

Servings

For the Base Soup

For the Tomato Broth

For the Legumes

For the Finishing Touches

Nutrition

Per serving

Calories: 180 kcal
Protein: 6.3 g
Carbs: 28.5 g
Fat: 5.4 g
Fiber: 5.8 g

Whole recipe

Total

Calories: 1081 kcal
Protein: 37.8 g
Carbs: 171.1 g
Fat: 32.5 g
Fiber: 34.5 g

Breakdown by ingredient▾

Ingredient	Cal	P	C	F	Fib
2 tbsp olive oil	240	0	0	27	0
1 large onion, finely chopped	44	1	11	0	2
3 cloves garlic, minced	13	1	3	0	0
1 cup celery, diced	14	1	4	0	1
1 cup carrot, diced	52	1	12	0	4
2 tsp ground cumin	16	0.8	2	1	1
1 tsp ground cinnamon	6	0.1	2	0	1
1 tsp ground turmeric	9	0.3	2	0	1
4 cups vegetable or chicken broth	40	2	8	1	0
2 cups water	0	0	0	0	0
2 cups canned crushed tomatoes	64	3	14	0	3
1/2 cup tomato paste	86	4	19	0	4
1/2 tsp saffron threads	2	0.1	0.5	0	0
1 cup canned chickpeas, drained and rinsed	200	10	35	3	9
1/2 cup green lentils, rinsed and drained	115	9	20	0.5	8
1/4 cup basmati rice	170	4	38	0	0
1/4 cup fresh cilantro, chopped	1	0.1	0.2	0	0
1/4 cup fresh parsley, chopped	4	0.3	0.8	0	0.5
Salt and pepper to taste	0	0	0	0	0
Fresh lemon wedges for serving	5	0.1	1.6	0	0

These are estimates, not dietary advice.

Preparation

Get these tasks done before you start cooking.

Marinating the Broth

1
Warm oil
In a large pot, warm olive oil over medium heat.
2
Sauté onions and garlic
Add chopped onions and garlic, sauté until onions are translucent.
3
Add celery and carrots
Stir in celery and carrots, cook for an additional 5 minutes.

Preparing the Spice Mix

1
Combine spices
Mix ground cumin, cinnamon, and turmeric together.
2
Toast spices
Add spices to the pot with onions and veggies, sauté for another 2 minutes.
Tip: Toast spices lightly before adding to enhance their flavors.
3
Add liquids
Pour in broth, water, crushed tomatoes, and tomato paste, and stir well.

How to Make Zesty Moroccan Harira with Chickpeas and Lentils

Total time: 2 h 20 min · Yields 6 servings

1
Simmering the Broth
Allow the mixture to simmer on a low heat after bringing to a boil.
2
Adding Legumes
Add chickpeas, lentils, and rice after the broth has simmered for 20 minutes.
3
Final Touches
Stir in chopped herbs and season with salt and pepper before serving.