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Moroccan harira soup served in white bowls next to crusty bread with a white marble background.

Vegan Moroccan Harira Soup


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  • Author: Elaine Gordon
  • 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

Units Scale

  • 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
  • 1/4 cup jasmine or basmati rice, uncooked
  • 1 teaspoon ground turmeric
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground ginger
  • 1/4 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)
  • 1/2 cup fresh parsley, finely diced
  • 1/2 cup fresh cilantro, finely diced
  • 1 lemon, juiced


Instructions

  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.

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