Traditional Moroccan Harira Soup
Moroccan harira is the queen of North African soups and the icon of the Ramadan table: a rich, velvety soup of chickpeas, lentils, meat, fresh tomato, celery and coriander, lightly thickened with flour. It has a low glycemic index (clinically reviewed estimate ≈38) and is a complete meal that restores you after a day of fasting.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have a warm bowl of harira with a boiled egg and one date; the pulses and fibre fill the stomach and prevent overeating and sweet cravings after breaking the fast.
Best preparation methods
Thicken it lightly with wholemeal or oat flour, or mash part of the chickpeas and lentils, instead of adding a lot of white flour.
Important Nutritional Note
Chickpea and lentil fibre lowers LDL cholesterol, celery and coriander support the urinary tract, and the low glycemic index protects people with diabetes from sudden rises in sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (300 g) |
|---|---|---|
| Calories | 87 kcal | 261 kcal |
| Protein | 4.7 g | 14.1 g |
| Carbohydrate | 12 g | 36 g |
| Available carbohydrate | 9.3 g | 27.9 g |
| Fat | 2 g | 6 g |
| Dietary fibre | 2.7 g | 8.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Moroccan dishes with a glycemic index (5), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Does Moroccan harira raise blood sugar quickly when breaking the fast?
No. Its glycemic index is low (≈38), and the fibre and protein of the pulses ensure slow glucose absorption that fuels you all evening.
What is the nutritional value of a typical bowl of Moroccan harira (300 g)?
A bowl provides about 260 kcal, 14 g of complete protein, 6 g of fat and around 36 g of fibre-rich complex carbohydrate.
How can I make harira lighter on the digestive system?
Soak the chickpeas, remove their skins and cook them well with celery and ginger; this prevents wind and makes all the benefits easy to absorb.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.