Harira Hamra — Moroccan Tomato, Lentil, and Chickpea Soup

Middle Eastern Fast With Oil Published June 13, 2026

Harira is the soup that breaks the fast across Morocco — a thick, tomato-stained pot of lentils and chickpeas laced with ginger, turmeric, and a forest of cilantro and parsley. It is built for hunger. Thickened with a flour-and-water tadouira at the end, it goes from soup to something nearly stew-like, and a squeeze of lemon at the table cuts through the warmth. This is a bowl you eat with bread and a handful of dates and you are done — fueled, warm, and full.

The version here leans hard on protein from the brown lentils and chickpeas. On strict no-oil days, skip the initial sauté and sweat the onion in a splash of the tomato water instead; the soup loses nothing of its depth because the spices and herbs carry it.

FASTING LEVEL: Fast With Oil (adaptable for strict days — see notes)
SERVINGS: 6
TIME: 55 minutes

INGREDIENTS

- 3 tablespoons olive oil (omit for strict days)
- 1 large onion, finely chopped
- 3 stalks celery, finely diced
- 4 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground turmeric
- 1 teaspoon ground cinnamon
- 1/2 teaspoon black pepper
- 1 can (400g) crushed tomatoes
- 2 tablespoons tomato paste
- 1 cup (200g) brown or green lentils, rinsed
- 1 can (400g) chickpeas, drained (or 1.5 cups cooked)
- 8 cups (2 litres) water or vegetable broth
- 1 large bunch cilantro, finely chopped
- 1 large bunch flat-leaf parsley, finely chopped
- 1/3 cup (40g) flour, whisked into 1 cup cold water (the tadouira)
- 1/2 cup small soup pasta or broken vermicelli (optional)
- Salt, to taste
- Lemon wedges and dates, to serve

METHOD

1. If using oil: heat the oil in a large pot over medium heat. Add the onion and celery and cook for 6-7 minutes until soft. (For strict days: skip the oil and sweat the onion and celery in 1/2 cup water until soft, adding more water as needed.)

2. Add the garlic, ginger, turmeric, cinnamon, and black pepper. Stir for 1 minute until fragrant.

3. Stir in the crushed tomatoes and tomato paste and cook for 5 minutes until the mixture darkens and thickens slightly.

4. Add the lentils, chickpeas, and water or broth. Bring to a boil, then reduce to a simmer, cover partially, and cook for 30 minutes until the lentils are tender.

5. Stir in half the cilantro and parsley. If using pasta, add it now and cook another 8 minutes until tender.

6. Whisk the flour-and-water tadouira again, then pour it slowly into the simmering soup while stirring constantly. Simmer 5 more minutes until the soup thickens and turns silky and slightly cloudy.

7. Stir in the remaining herbs, season generously with salt, and serve with lemon wedges and a few dates on the side.

NOTES

- For strict no-oil days, sweat the aromatics in water and skip the pasta; the lentils and chickpeas keep it substantial on their own.
- The tadouira (flour-water slurry) is traditional and gives harira its body. For gluten-free, thicken with 2 tablespoons rice flour or a handful of blended cooked chickpeas instead.
- Harira deepens overnight. It thickens in the fridge — loosen with water when reheating.
- For fish days, this stands fine as written; it does not need anything added.