Looking for a hearty, comforting and nutritious meal that’s perfect for the whole family? This vegan harira soup is a plant-based twist on the beloved Moroccan classic, loaded with lentils, chickpeas, veggies, rice, and warm spices. Packed with protein, fiber, and vibrant flavors, it’s ideal for cozy dinners, meal prep, or breaking a fast - and it’s as nourishing as it is easy to make.

When I think of the ultimate cozy, hearty and nutritious meal, harira always comes to mind. This Moroccan soup is traditionally enjoyed during the month of Ramadan, playing a central role in breaking the daily fast. Packed with lentils, beans, rice and vegetables, it delivers the perfect blend of protein, fiber and warmth to replenish energy after a day of fasting.
This vegan version is a perfect one-pot meal for the whole family. It’s endlessly adaptable - you can swap in your favorite beans (try fava beans!), use quinoa or farro instead of rice, or bulk it up with more grains if you prefer. The combination of olive oil, garlic and sautéed vegetables lays a flavorful foundation, while fresh herbs and a splash of lemon juice at the end brighten the dish. You can even add a touch of creaminess with plant-based heavy cream or keep it simple with veggie broth. Serve it with warm pita bread for an extra comforting meal.
Harira soup isn’t just ideal for weeknight dinners; it’s a meal prep hero. It actually tastes even better the next day as the flavors continue to marinate! The lentils and rice will absorb some of the liquid as it cools, so the texture of the soup will continue to thicken. Rehydrating leftovers with a splash of water or broth when reheating helps restore its consistency.
It also freezes beautifully, making it a go-to option for busy days. Just make sure to leave an inch at the top of the airtight container to allow for expansion.
Whether you’re enjoying it fresh or reheated, harira’s deep flavors and hearty ingredients make it a timeless classic.
What is Harira?
Harira’s origins trace back centuries, with its recipe evolving across regions and families. The comforting combination of aromatic spices like turmeric, ginger and cinnamon gives it a distinct flavor profile while also offering healing properties.
Traditional harira often includes meat, such as lamb or chicken, and is thickened with a flour-water mixture for a more velvety texture. This vegan version focuses on plant-based ingredients, relying on the natural thickness that lentils and rice (or vermicelli noodles) provide. I skip the flour because I actually find the soup to be incredibly soothing without it!
And while traditional recipes may also incorporate a more extensive spice blend, this simplified version retains the warming essence of harira, making it accessible for weeknight cooking.
Why You'll Love this Vegan Harira Soup
- Hearty and nourishing
- Filled with plant-based protein
- Easy one-pot soup
- Customizable
- Freezer-friendly
Ingredients
- Olive oil - creates a rich base and enhances the soup’s overall flavor.
- Sweet onion and garlic - these aromatics provide a savory, fragrant foundation.
- Salt - enhances the natural flavors of the ingredients and balances the spices.
- Celery and carrots - add texture, sweetness and depth to the soup’s vegetable base.
- Rice - provides a hearty starch, making the soup more filling and helping to thicken the broth. Vermicelli noodles are a popular option but I prefer rice to keep the dish gluten-free.
- Spices - turmeric powder, garlic powder, cinnamon, ground cumin, ground ginger and black pepper create the warming, aromatic flavor profile characteristic of harira.
- Chickpeas and lentils - offer plant-based protein and fiber while adding texture and bulk. I prefer red and black lentils here, but green lentils and brown lentils work wonderfully as well.
- Diced tomatoes - contribute acidity and richness to the broth. I typically grab a can for convenience but feel free to use fresh tomatoes instead!
- Water (or vegetable broth) - forms the liquid base of the soup, tying all the flavors together.
- Fresh parsley, cilantro, and lemon juice - added at the end for brightness and a fresh finish.
See the recipe card at the bottom of the post for quantities.
How to Make Vegan Harira Soup
1. Sauté the aromatics. Heat olive oil in a dutch oven or large pot over medium heat. Add the finely chopped onion and minced garlic, sautéing for 5-7 minutes until softened and fragrant. Stir in the salt.
2. Cook the vegetables. Add the diced celery and carrots, sautéing for another 5 minutes until they begin to soften.
3. Toast the spices. Add the turmeric, garlic powder, cinnamon, cumin, ginger and black pepper. Stir well to coat the vegetables and toast the spices for 1-2 minutes, releasing their aroma.
4. Add grains and legumes. Add the uncooked rice, chickpeas, red lentils and cooked black lentils, stirring to combine with the spices and vegetables.
5. Add tomatoes and liquid. Pour in the diced tomatoes and 6 cups of water. Stir well, bring to a boil, then reduce the heat to a simmer.
6. Simmer and cook. Partially cover the pot and let the soup simmer for 20 minutes or until the rice, lentils, and vegetables are tender. Stir occasionally to prevent sticking and ensure even cooking. Add more water if a thinner consistency is desired.
7. Finish with herbs and lemon. Turn off the heat and stir in fresh parsley, cilantro, and lemon juice. Adjust seasoning with additional salt or pepper to taste.
8. Serve. Ladle the soup into bowls and garnish with fresh herbs if desired. Serve warm.
Recipe Tips
- Use canned ingredients. Save time by using canned chickpeas, black lentils and diced tomatoes.
- Rehydrate leftovers. Harira thickens as it cools, so add a splash of water or broth when reheating to restore the consistency.
- Customize it. Substitute quinoa or farro for rice, or use your favorite beans to make the soup your own.
- Make in advance. This dish actually tastes better the next day! Leftover harira soup develops even deeper flavors in the following days, making it one of the best soups for batch cooking.
Nutritional Benefits of Harira
This soup isn’t just delicious - it's loaded with healthy ingredients too. Veggies, rice, lentils, beans... even the spices!
Chickpeas are a nutritional powerhouse as they are loaded with protein, dietary fiber. complex carbohydrates, B vitamins, manganese, iron and zinc. And the combination of chickpeas and rice create a complete plant-based protein for this dish.
Lentils (both red and black) are packed with protein, essential amino acids, minerals and fiber (source).
Turmeric contains curcumin which has been shown to enhance antibody responses. It has antioxidant properties as well as antibacterial, antiviral and antifungal activity (source).
Ginger aids in digestion is commonly used to boost the immune system as it can treat a wide range of diseases via immunonutrition and anti-inflammatory responses (source).
And you don't need me to tell you how nutritious vegetables are! Carrots are loaded with beta-carotene (which turns into vitamin A), celery is rich in vitamin K, and both onions and tomatoes provide fiber, potassium and vitamins B6 and C.
More Nourishing Recipes for Ramadan
I hope you enjoy this easy recipe for vegan harira soup. And if you are making this to break the fast, I wish you a peaceful and blessed Ramadan!
Print
Vegan Moroccan Harira Soup
- Total Time: 45 minutes
- Yield: 8 1x
- Diet: Vegan
Description
Looking for a hearty, comforting and nutritious meal that’s perfect for the whole family? This vegan harira soup is a plant-based twist on the beloved Moroccan classic, loaded with lentils, chickpeas, rice, and warm spices. Packed with protein, fiber, and vibrant flavors, it’s ideal for cozy dinners, meal prep, or breaking a fast - and it’s as nourishing as it is easy to make.
Ingredients
- 3 tablespoons olive oil
- 1 large sweet onion, finely chopped
- 10 large cloves garlic, minced (~1 head)
- 2 teaspoons salt
- 3-4 celery stalks, finely diced
- 2 large carrots, finely diced
- ¼ cup jasmine or basmati rice, uncooked
- 1 teaspoon ground turmeric
- 1 teaspoon garlic powder
- 1 teaspoon ground cinnamon
- 1 teaspoon ground cumin
- ¼ teaspoon ground ginger
- ¼ teaspoon black pepper (or more to taste)
- 1 15-oz can garbanzo beans, rinsed and drained
- 1 cup uncooked red lentils
- 1 cup black lentils (cooked), rinsed and drained
- 1 13-oz can diced tomatoes (with their juices)
- 6 cups water (or more for a thinner consistency if desired)
- ½ cup fresh parsley, finely diced
- ½ cup fresh cilantro, finely diced
- 1 lemon, juiced
Instructions
- Sauté the aromatics. Heat olive oil in a dutch oven or large pot over medium heat. Add the finely chopped onion and minced garlic, sautéing for 5-7 minutes until softened and fragrant. Stir in the salt.
- Cook the vegetables. Add the diced celery and carrots, sautéing for another 5 minutes until they begin to soften.
- Toast the spices. Add the turmeric, garlic powder, cinnamon, cumin, ginger and black pepper. Stir well to coat the vegetables and toast the spices for 1-2 minutes, releasing their aroma.
- Add grains and legumes. Add the uncooked rice, chickpeas, red lentils and cooked black lentils, stirring to combine with the spices and vegetables.
- Add tomatoes and liquid. Pour in the diced tomatoes and 6 cups of water. Stir well, bring to a boil, then reduce the heat to a simmer.
- Simmer and cook. Partially cover the pot and let the soup simmer for 20 minutes or until the rice, lentils, and vegetables are tender. Stir occasionally to prevent sticking and ensure even cooking. Add more water if a thinner consistency is desired.
- Finish with herbs and lemon. Turn off the heat and stir in fresh parsley, cilantro, and lemon juice. Adjust seasoning with additional salt or pepper to taste.
- Serve. Ladle the soup into bowls and garnish with fresh herbs if desired. Serve warm.
Equipment
Notes
Rehydrate leftovers. Harira thickens as it cools, so add a splash of water or broth when reheating to restore the consistency.
Customize it. Substitute quinoa or farro for rice, or use your favorite beans to make the soup your own.
Make in advance. This dish actually tastes better the next day! Leftover harira soup develops even deeper flavors in the following days, making it one of the best soups for batch cooking.
- Prep Time: 10
- Cook Time: 35
- Category: Soup
- Method: Stovetop
- Cuisine: Moroccan
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