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Healthy Moroccan Harira With Lentils and Chickpeas

By the Healthy Plate team

Healthy Harira

Harira is the Ramadan iftar soup of Morocco and perfect all winter. We make it with lean beef (or none), lentils and chickpeas, thickened with a little wholewheat flour instead of lots of white flour.

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What makes it special

  • Protein from lentils and chickpeas
  • Plenty of fresh herbs
  • A whole meal in a bowl

Healthy Harira

15 minPrep
45 minCook
6Servings
260kcal

Ingredients

  • 200 g lean beef, small cubes
  • ½ cup brown lentils
  • 1 can chickpeas, drained
  • 4 grated tomatoes + 1 tbsp paste
  • 1 onion and 1 celery stick
  • A bunch of coriander and parsley
  • 1 tsp each ginger, turmeric, cinnamon
  • 2 tbsp wholewheat flour

Method

  1. Brown the beef with onion, celery and spices for 5 minutes.
  2. Add tomatoes, lentils and 8 cups of water; simmer 30 minutes.
  3. Add chickpeas and herbs for 10 minutes.
  4. Whisk the flour into a cup of water, stir it in until thick; serve with lemon and dates.
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Tip

Want it vegetarian? Skip the beef and add more lentils — still filling.

Harira in Ramadan

In Morocco iftar opens with harira, dates and chebakia. It's gentle after fasting yet filling — a healthy way to start the meal.

Frequently asked questions

Can I freeze it?

Yes — freeze before adding the flour mix, then add it when reheating.

Does it need meat?

No — the lentil and chickpea version is very filling.

How much protein?

Around 15 g per bowl with the beef.

⚠️ For general education only. If you have a health condition or allergy, consult your doctor.