What are the key ingredients in Harira?

Lentils, chickpeas, tomatoes, and Moroccan spices define this dish.

Is it vegetarian or vegan?

Harira can be made vegan if meat is omitted.

Flatbread or a light salad pairs beautifully with Harira.

Soup

A traditional Moroccan soup made with lentils, chickpeas, and spices, offering a hearty and aromatic experience.

Per 100 g

120 kcal

1 cup

288 kcal

(240 g)

Protein	Carbs	Fat
6 g / 100g	18 g / 100g	4 g / 100g

Where the calories come from

Protein 18% · Carbs 55% · Fat 27%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (240 g, 288 kcal) is 14% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 70 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Moroccan Harira Soup is number 4 of 6 by calories per 100 g, lowest first. The similar foods average 108 kcal per 100 g.

Nutrition data updated June 13, 2026.

Serving	Grams	Calories
1 cup	240 g	288 kcal
1/2 cup	120 g	144 kcal

7/10

This soup is filling and nutritious, making it an excellent choice for weight management.

What are the key ingredients in Harira?: Lentils, chickpeas, tomatoes, and Moroccan spices define this dish.
Is it vegetarian or vegan?: Harira can be made vegan if meat is omitted.
What do I serve with it?: Flatbread or a light salad pairs beautifully with Harira.

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