Meatless Monday – Moroccan Style Vegetable Soup (“Harira”)

harira soupI love one pot meals. They’re easy, they’re quick to prepare and they’re usually large enough to last you several days.

And for me, the ultimate one pot meal, is soup. You can literally throw anything in and make it super hearty, filling and balanced. And it’s a great way to get your daily serving of veggies too!

I remember this little Middle Eastern restaurant we used to go to when I first moved here, that served this amazing vegetable and bean soup. Bursting with flavor, hearty… just delicious. And it’s really funny because growing up, most of my friends were of Moroccan origin, and I got to taste a lot of their food, but I don’t remember ever having this soup.

The traditional “Harira” soup is typically made with some kind of meat product and doesn’t include many vegetables. So, of course, we decided to create our own vegan version, adding some extra veggies and a hint of heat, just to spice it up a little bit.

And loved it so much that it’s now one of my favorite “one pot meal soups”, ever.

Hope you enjoy it!


harira soup

Meatless Monday - Moroccan Style Vegetable Soup ("Harira")
Prep time
Cook time
Total time
Recipe type: soup
Cuisine: Moroccan
Serves: 18 cups
  • 2 tbsp extra virgin olive oil
  • 2 cloves garlic, crushed
  • 1 medium size bunch cilantro, thoroughly washed and chopped
  • 2 large parsnips, diced
  • 2 medium size turnips, diced
  • 3 large carrots, sliced
  • 8 cups water
  • 1- 15oz can chickpeas, rinsed (we use Eden Organic)
  • 1 cup dry lentils, rinsed ( we use Eden Organic)
  • 1-28oz can crushed tomatoes
  • 1-28oz can tomato puree
  • ½ tbsp salt (or to taste)
  • 1 tsp cumin
  • 2 tsp turmeric
  • ½ tsp black pepper
  • Pinch of cayenne pepper (optional)
  1. n a large soup pot, saute garlic and cilantro in olive oil for 4-5 minutes. Add diced parsnips, turnips and carrots and cook for another 3 minutes
  2. Add water, bring to a boil and add lentils. Reduce heat to low, cover and simmer for about 25 minutes, until the lentils are tender
  3. Add chickpeas, crushed tomatoes, tomato puree, salt, cumin, turmeric, pepper and cayenne pepper (if using)
  4. Bring to a quick boil, reduce heat and simmer, covered for another 15-20 minutes

harira soup

Related Posts Plugin for WordPress, Blogger...

, , , , , , , , , , , , ,

15 Responses to Meatless Monday – Moroccan Style Vegetable Soup (“Harira”)

  1. Seagoat Carter January 9, 2013 at 12:52 pm #

    Reblogged this on Seagoat Carter.

  2. Seagoat Carter January 10, 2013 at 2:05 am #

    Reblogged this on Seagoat Carter and commented:
    Can’t wait to make this

  3. yassine October 20, 2013 at 1:33 pm #

    my mom make a yaaaaaaaaaammy harira in marrakech, morocco

    • Vicky & Ruth October 20, 2013 at 9:39 pm #

      It’s great! Let us know how her recipe is different than ours. We are curious to know!

  4. Pam October 20, 2013 at 2:17 pm #

    Sounds yummy. We have sprouted lentils at the farmers’ market, I would use those instead of dried lentils.

  5. Joanna October 20, 2013 at 3:08 pm #

    I just made it and it’s out of this world! Thank you for posting it. I made some modifications: I used lamb meat broth instead of water, doubled the garlic, and used fresh blended tomatoes (about 5 I think).Oh, and added a pinch of cinnamon. It’s funny how the recipe just popped on Facebook posted by naturalnews, it’s just what I needed… quick check of my fridge for the ingredients and the soup was ready in 3o min! I love middle-eastern cuisine and absolutely love your blog girls. Lovely logo!

    • Vicky & Ruth October 20, 2013 at 9:37 pm #

      Thank you so much Joanna, we love the changes you made to the soup!

  6. Philip Fuscielllo October 20, 2013 at 5:52 pm #

    Looks delish. Making it tomorrow! Thanks!

  7. Laurie October 20, 2013 at 10:29 pm #

    no onions?

  8. Jorge April 14, 2014 at 7:53 am #

    What’s the calorie count on this?


  1. Five Winter Stews to Try Today | ZAZOO KiDS – ZAZOO Photo Clock - February 5, 2014

    […] with beans and veggies, this soup should be a vegetarian staple. Warming Indian spices satisfy on even the coldest days of the […]

  2. 27 Delicious And Hearty Soups To Keep You Warm This Season | - January 6, 2016

    […] […]

  3. 27 Delicious And Hearty Soups To Keep You Warm - - January 6, 2016

    […] […]

Leave a Reply

Rate this recipe:  

CommentLuv badge