Harira - Moroccan Tomato, Lentil and Chickpea Soup

Harira - Moroccan Tomato, Lentil and Chickpea Soup

4.6 of 5 (5)
member ratings
Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 110.6
  • Total Fat: 2.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 709.1 mg
  • Total Carbs: 18.4 g
  • Dietary Fiber: 4.0 g
  • Protein: 4.8 g

View full nutritional breakdown of Harira - Moroccan Tomato, Lentil and Chickpea Soup calories by ingredient


My version without meat. My version without meat.
Number of Servings: 8


    1 tablespoon olive oil
    1/2 cup onion, diced
    1/2 cup carrot, diced
    1/3 cup celery, diced
    2 cloves garlic, minced
    1 teaspoon ground turmeric
    1 teaspoon ground cinnamon
    pinch of saffron threads, crushed
    1/2 teaspoon black pepper
    1/2 teaspoon salt
    28oz can diced tomatoes, with juice
    2 cups chicken or vegetable broth
    2 cups water
    1 cup canned chickpeas, rinsed, drained
    1/4 cup dried lentils
    1/5 cup fresh cilantro or parsley, chopped
    45g (1/2 cup) broken up whole wheat spaghetti


In a large nonstick pot, sautee onion, carrot and celery in olive oil until lightly brown. Add garlic and continue to cook for another 2 minutes. Add spices and stir well. Add tomatoes with juice, broth, water, chickpeas and lentils. Simmer on medium heat partially covered until lentils are almost cooked through. About 30 minutes. Stir in parsley and pasta and cook another 10 minutes or until noodles are cooked.

Number of Servings: 8

Recipe submitted by SparkPeople user CIOUID.

Member Ratings For This Recipe

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    1 of 1 people found this review helpful
    I had this for lunch today and it was fantastic. I liked the turmeric, cinnamon and saffron, these spices impart a depth of flavor. - 3/11/11

  • no profile photo

    Very Good
    The cilantro really added flavor to this soup. - 3/1/21

  • no profile photo

    YUM! A definite keeper! - 12/9/19

  • no profile photo

    Very Good
    Great soup and very quickly made. - 6/19/15