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Moroccan Lentil Beans Soup

Moroccan Lentil Beans Soup ( Harira Soup)

Harira soup is a warming and hearty Moroccan bean and lentil soup that's especially popular during Ramadan. This vegetarian and gluten-free recipe uses nutritional powerhouses like lentils, quinoa, chickpeas and navy beans making this easy soup extra healthy. 

Course Main Course
Cuisine Middle Eastern, Moroccan
Keyword harira soup, Moroccan lentil soup, soup with lentils and chickpeas
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Servings 6
Calories 308 kcal
Author Mahy


  • 2 tablespoons olive oil
  • 1 large yellow onion finely diced
  • 1/2 red pepper (or your favourite) , finely diced
  • 3 cloves garlic minced
  • 1/2 cup fresh parsley chopped ( divided into 1/4 cups each)
  • 1/2 cup fresh cilantro chopped ( divided into 1/4 cups each)
  • 1/2 teaspoon ground cumin seeds
  • 1 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1 1/2 cups brown lentils or green lentils (or a combo)
  • 1 1/2 cups crushed canned tomatoes ( use diced if you prefer a chunky tomato texture here)
  • 1 1/2 cups unsalted vegetable broth ( you may add more or less depending on the thickness of your choice)
  • 1 teaspoon kosher salt
  • 1/4 cup quinoa
  • 1/2 cup canned chickpeas washed and drained
  • 1/2 cup navy beans washed and drained


  1. Heat a large pot over medium-high heat and add in the olive oil.
  2. When the pot is ready, add in the onions and red pepper and sauté over medium heat with a pinch of salt until they soften up. At this point add the garlic and keep sautéing for another minute until the mixture is really fragrant.
  3. Add the spices to the onion mixture and sauté for a few seconds to bring out the flavours of those spices. Then add 1/4 cup each of the chopped parsley and chopped cilantro.
  4. Then add in your lentils and mix them in. Sauté for another 30 seconds.
  5. Add the tomatoes and broth and season the soup with salt.
  6. Place the lid on the pot and wait for the mixture to come to a boil. Once it does, lower the heat to medium-low and allow the lentils to fully cook (this may take anywhere from 45 minutes to an hour depending on the type of lentils).

  7. Halfway add the quinoa ( or barley, if using) and let them cook with the lentils for the remaining 20 minutes or so.

  8. Once lentils are cooked and tender, add the beans of your choice and allow them to simmer in the soup for about 3 minutes.
  9. When the soup is done, turn off the heat, taste and adjust the seasoning. And throw in the remaining chopped parsley and cilantro.

  10. Add a squeeze of lemon and enjoy!

Recipe Notes

  • Use quinoa instead of barley to make this Harira Soup gluten-free.
  • Choose any type of lentil you prefer, adjusting the cooking time accordingly.
  • Adjust the amount of vegetable broth to make a thicker or thinner soup.
Nutrition Facts
Moroccan Lentil Beans Soup ( Harira Soup)
Amount Per Serving (1 bowl)
Calories 308 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 748mg33%
Potassium 850mg24%
Carbohydrates 47g16%
Fiber 19g79%
Sugar 5g6%
Protein 16g32%
Vitamin A 1260IU25%
Vitamin C 29.2mg35%
Calcium 80mg8%
Iron 5.8mg32%
* Percent Daily Values are based on a 2000 calorie diet.