Harira soup

Categories: SOUPS.

This is my take on Harira soup, a healthy warming bowl of comfort food. Perfect for a winters day.

Traditionally eaten during the holy month of Ramadan to break the daily fast, which begins at dawn and ends at sunset. It’s also served on special occasions, such as the morning after a wedding. Rice and noodles are commonly added to harira to bulk it up and make it suitable for an everyday meal. Some recipes also add lamb but I’ve kept my version vegetarian.

Harira soup

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Soups & Starters
Cuisine Moroccan
Servings 6


  • 400 g tinned chickpeas
  • 150 g dried red lentils
  • 400 g tinned chopped tomatoes
  • 1 large or 2 medium onions, roughly chopped
  • 1 birds eye chilli finely chopped (seeds removed)
  • 100 g fresh spinach
  • 2 pints vegetable stock
  • 1 tsp ground cinnamon, plus extra to serve
  • 1 tsp ground turmeric
  • 1/2 tsp ground ginger
  • 1/2 bunch fresh coriander leaves, finely chopped
  • 2 medium eggs
  • 1/2 lemon, juiced


  • Dry fry the onions and chilli for 5 minutes over a gentle heat.
  • Add the cinnamon, turmeric and ginger.
  • Season with salt and pepper.
  • Cook gently for a further 5 minutes.
  • Add the chopped tomatoes and cook, stirring occasionally, for 10 minutes or until the mixture has slightly thickened.
  • Rinse the lentils and drain the chickpeas.
  • Add the lentils, half the coriander and 1 pint of the vegetable stock.
  • Bring to the boil then reduce heat to low, and simmer, partially covered and stirring occasionally, for 15 minutes.
  • Add the remaining stock and the chickpeas to warm through.
  • Meanwhile, whisk together eggs and lemon juice.
  • Add the egg mixture, the spinach and remaining coriander to the harira and stir to combine; the eggs will form small white strands.
  • Divide the harira among bowls and serve immediately.
  • Per serving: 149 Kcal, 18g carbohydrate, 4g sugar, Fat 3g (1g sat fat), 9g protein


Nutritional Info per serving:
137 Kcal, 17g Carbohydrate (4g sugars, 4g fibre), 3g Fat (1g saturated), 8g Protein
Handy tip: Portion the soup into small Tupperware boxes.  Once cool add the lids and store in the fridge for 3-4 days or freeze for a later date. Defrost thoroughly before re-heating if frozen.