Harira Soup with Chickpeas and Lemon Zest

By AislePrompt Editorial · Published 2026-03-28 · Updated 2026-03-28

A traditional Moroccan soup thickened with chickpeas, tomatoes, and warming spices, brightened with fresh lemon zest. This Moroccan-inspired soup recipe, ready in about 55 minutes, pairs chickpeas, tomatoes, onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup, cooked chickpeas
• 2 cups, diced tomatoes
• 1 cup, chopped onion
• 1/2 cup, diced celery
• 1/2 cup, grated carrots
• 1 tbsp, grated ginger
• 1 tsp cumin
• 1/2 tsp cinnamon
• 1 tsp ras el hanout
• 1 tbsp lemon zest
• 2 tbsp olive oil

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Instructions

1. Step 1: Heat olive oil in a large pot over medium heat. Add onion, celery, carrots, and ginger. Sauté 5-7 minutes until softened.
2. Step 2: Add tomatoes, chickpeas, cumin, cinnamon, and ras el hanout. Stir in 4 cups water. Bring to a boil, then simmer 20-25 minutes until thickened.
3. Step 3: Stir in lemon zest and adjust seasoning. Serve with a drizzle of olive oil and a sprinkle of parsley.