Method

  1. Prepare the vegetables and herbs

    Finely chop 180 g of yellow onion and 100 g of celery. Mince 12 g of garlic. Chop 20 g of fresh cilantro and 20 g of flat-leaf parsley, including the tender stems, and keep the herbs together for the tomato base.

  2. Soften the aromatic base

    Heat 30 ml of extra-virgin olive oil in a large, heavy pot over medium heat. Add 180 g of yellow onion, 100 g of celery, and 4 g of fine sea salt. Cook for 8 to 10 minutes, stirring often, until the vegetables are soft and translucent but not browned. Start checking at 8 minutes and lower the heat if the edges color.

    08:00

  3. Build the spiced tomato base

    Add 12 g of garlic, 4 g of ground ginger, 2 g of ground turmeric, 1 g of ground cinnamon, and 1 g of black pepper. Stir for 30 to 45 seconds, just until fragrant. Add 30 g of tomato paste and cook for 2 minutes, stirring and scraping the pot, until it darkens slightly. Pour in 800 g of no-salt-added crushed tomatoes, then add 20 g of fresh cilantro and 20 g of flat-leaf parsley. Simmer for 4 minutes, stirring occasionally, until the mixture looks cohesive and glossy.

    00:00:30
    00:02:00
    00:04:00

  4. Simmer the lentils and chickpeas

    Simmer the lentils and chickpeas during preparation

    Rinse 150 g of dry brown lentils under cool running water and check for small stones. Drain and rinse 240 g of no-salt-added chickpeas. Stir both into the pot with 1440 ml of low-sodium vegetable broth. Bring the soup to a steady boil over medium-high heat, then reduce to medium-low and partially cover. Simmer gently for 30 to 35 minutes, stirring every 8 to 10 minutes, until the lentils are tender but still hold their shape. Start checking at 30 minutes.

    00:30:00
    00:08:00

  5. Thicken the broth

    Thicken the broth during preparation

    Whisk 30 g of all-purpose flour with 180 ml of water for the flour slurry in a bowl until completely smooth. While stirring the soup in a steady circle, pour in the slurry in a thin stream. Return to a gentle simmer and cook uncovered for 10 minutes, stirring frequently so the flour cooks through and does not settle on the bottom. The broth should become silky and lightly coat a spoon.

    10:00

  6. Cook the vermicelli

    Break 60 g of fine vermicelli into short lengths over the pot and stir well. Simmer uncovered for 6 to 8 minutes, stirring several times to keep the strands separate, until the noodles are tender and the soup remains pourable. Start checking at 6 minutes; stop cooking before the noodles become soft enough to dissolve into the broth.

    06:00

  7. Balance and serve

    Remove the pot from the heat and stir in 30 ml of fresh lemon juice. Taste and adjust the seasoning with a little more salt or lemon only as needed. Ladle into warm bowls, top with fresh cilantro for serving (optional), and serve with lemon wedges (optional) and dates (optional).

Cook's noteStop simmering while the harira is slightly looser than the final texture you want. The lentils and vermicelli continue to absorb broth during the few minutes between the pot and the table.

Smart Substitutions

  • No brown lentils? Use green lentils, which hold their shape in a similar way and cook in roughly the same time.
  • No fine vermicelli? Break angel hair pasta into short pieces, or use short-grain rice and allow extra simmering time until the grains are tender.
  • Avoiding wheat? Use short-grain rice instead of vermicelli and thicken with a smooth cornstarch slurry; check packaged broth and spices when choosing ingredients.
  • No cilantro? Increase the parsley and add a small handful of celery leaves for a fresh, green finish.

Tips and Variations

  • Include the tender cilantro and parsley stems; they bring more herbal depth than leaves alone.
  • Keep the soup at a gentle simmer after adding the flour slurry so the base thickens smoothly instead of catching on the pot.
  • Wait until the lentils are fully tender before adding vermicelli, because the noodles cook much faster than the legumes.

What Went Wrong?

  • Soup is too thick Stir in hot water or low-sodium broth a little at a time until it pours easily from the ladle.
  • Flour formed small lumps Press the soup through a fine-mesh strainer over a clean pot, then return it to a gentle simmer and whisk until smooth.
  • Lentils are still firm Continue simmering before adding vermicelli, checking every 5 minutes and adding a small splash of water if the broth becomes too thick.
  • Flavor tastes muted Adjust salt first, then add lemon juice in small increments until the tomato and herbs taste brighter.

Nutrition Estimate

Calories326
Protein15 g
Carbs54 g
Fat7 g
  • Fiber: 10 g per serving
  • Sodium: 445 mg per serving

Nutrition disclaimer:This recipe is provided for general cooking information only. Nutrition values are estimates and may vary by ingredients, brands, preparation methods, and serving sizes. Check ingredient labels and follow appropriate food-safety practices. This content is not medical, dietary, allergy, or professional food-safety advice.

harirasoupMoroccanvegetarian

FAQ

Is harira always made with meat?No. Moroccan harira varies from household to household, and both meat-based and vegetarian versions are established. Lentils, chickpeas, tomato, herbs, and a silky thickener are the defining elements in this version.
Why is flour added to harira?A flour-and-water mixture, often called tadouira, gives the tomato broth its smooth, lightly thickened texture. Whisking it until lump-free and simmering it thoroughly keeps the finish silky rather than pasty.
When is harira traditionally served?Harira is eaten throughout the year in Morocco and is especially associated with the evening meal that breaks the daily fast during Ramadan. Lemon and dates are common table accompaniments.