Root vegetables, spices, chickpeas and lentils come together beautifully in this Moroccan inspired Harira soup, a nutritious and filling and one-pot meal. Vegan and gluten free.
I 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!
The traditional Harira soup is typically made with beef or lamb, and doesn’t include many vegetables. We’ve created our own vegan version, adding some extra veggies and a hint of heat, just to spice it up a little bit.
WHY SHOULD YOU TRY THIS VEGETARIAN HARIRA SOUP RECIPE?
- It’s a one-pot meal
- It’s a hearty soup that can be served as a satisfying lunch or light dinner
- We loaded the soup with healthy root vegetables, chickpeas and lentils
- The delicious warming spices add a pop flavor
- It’s low calorie, yet filling
- It is absolutely delicious
- It is customizable, add your favorite veggies to suit your taste
Check out these other Moroccan recipes:
- Moroccan Carrot Salad
- Moroccan Vegetable Stew
- Moroccan Cinnamon Cookies
- Moroccan Harissa Raw Carrot Salad
- Sweet and Savory Moroccan Couscous
Check out these other vegetarian soup recipes:
- Creamy Tomato Soup with Roasted Eggplant
- High Protein Lasagna Soup
- Quick and Easy Tomato Rice Soup
- Wheat Berry and Chickpea Soup
Did you like this Harira soup recipe? Leave us a rating! Did you love it? Share it or leave us a comment on Instagram, Twitter or Facebook! Wanna see more? Subscribe to our blog and remember to follow us on Pinterest!
Moroccan Harira Soup (Vegan and Gluten Free)
Prep Time: 15 mins- Cook Time: 55 mins
- Total Time: 1 hour 10 mins
- Yield: 18 cups 1x
- Category: soup
- Method: stovetop
- Cuisine: Moroccan
Prep Time:
Yield:
Category:
Method:
Cuisine:
Print Recipe
Pin RecipeDescription
Root vegetables, spices, chickpeas and lentils come together beautifully in this Moroccan inspired Harira soup, a nutritious and filling and one pot meal. Vegan and gluten free.
Ingredients
- 2 tbsp extra virgin olive oil
- 2 cloves garlic, crushed
- 1 medium-size bunch cilantro, thoroughly washed and chopped (about 1/2 cup, chopped)
- 2 large parsnips, diced (about 2 cups, diced)
- 1 medium celery root, diced (about 2 cups, diced), you can sub for regular celery, 2 turnips or one medium rutabaga
- 3 large carrots, sliced (about 2 cups, diced
- 8 cups water
- 1– 15oz can chickpeas, rinsed and drained
- 1 cup dry green, brown or red lentils, rinsed
- 1–28oz can crushed tomatoes
- 1–28oz can tomato puree
- 1/2 tbsp salt (or to taste)
- 2 tsp cumin
- 2 tsp turmeric
- 1/2 tsp coriander
- 1/2 tsp black pepper (or to taste)
- Pinch of cayenne pepper (optional)
Instructions
- Heat the olive oil in a large soup pot. Add the garlic and cilantro and saute for 4-5 minutes, stirring often. Add the diced parsnips, celery root and carrots, and cook for another 3 minutes
- Add the water, bring to a boil and add the lentils, chickpeas and salt. Reduce the heat to low, cover and simmer for about 25 minutes, until the lentils and vegetables are tender
- Add the crushed tomatoes, tomato puree, cumin, turmeric, coriander, black pepper and cayenne pepper (if using). Bring to a quick boil, reduce heat and simmer, covered for another 15-20 minutes
Nutrition
- Serving Size: 1.5 cups
- Calories: 162
- Sugar: 6
- Sodium: 446
- Fat: 3.6
- Saturated Fat: .5
- Unsaturated Fat: 2.8
- Trans Fat: 0
- Carbohydrates: 28
- Fiber: 7
- Protein: 7
- Cholesterol: 0
Seagoat Carter says
Reblogged this on Seagoat Carter.
Seagoat Carter says
Reblogged this on Seagoat Carter and commented:
Can’t wait to make this
yassine says
my mom make a yaaaaaaaaaammy harira in marrakech, morocco
Vicky & Ruth says
It’s great! Let us know how her recipe is different than ours. We are curious to know!
Pam says
Sounds yummy. We have sprouted lentils at the farmers’ market, I would use those instead of dried lentils.
Joanna says
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 says
Thank you so much Joanna, we love the changes you made to the soup!
Philip Fuscielllo says
Looks delish. Making it tomorrow! Thanks!
Vicky & Ruth says
Great! Let us know how you like it!
Laurie says
no onions?
Jorge says
What’s the calorie count on this?
Vicky & Ruth says
We don’t have a calorie count for this recipe but you can easily calculate it on http://nutritiondata.self.com
HS says
I have made this soup so many times over the last couple of years. Absolutely love it!
★★★★★
Vicky & Ruth says
We are so happy to hear that!! We love hearing when people try and love our recipe! 🙂
Mehal says
Hey
Amazing one pot dish. I tried it tonight. A must try and practice for dinners. 10 on 10
Vicky & Ruth says
🙂
Kiera says
What size pot did you use to make this?
Vicky & Ruth says
You can use a 12 cup pot or larger. Let us know how you liked the soup.
Robin says
I have a head of cauliflower and its time to be eaten . Can I use that as well
Vicky & Ruth says
Absolutely! Enjoy!
Donna Peemoller says
I made this soup tonight and it was a hit with my family who all had seconds. It was hardy without being rich, satisfying but not giving that stuffed feeling. The colors and favors are bright and fresh and the seasonings are just right. This recipe is a keeper.
★★★★★
Vicky & Ruth says
Thank you so much Donna, we are so happy that your family enjoyed our Harira Soup Recipe.
Fareeda says
Okay, this soup is very delicious. I did not cook the coriander leaves, but used it as a garnish. I used fresh tomatoes, added some diced fresh ginger and a splash of fresh lemon juice. We ate it with slices of pumpernickel bread. The soup was even better tasting the next day. Thanks for a great recipe.
★★★★★
Vicky & Ruth says
Thank you so much for sharing the changes you made to our Harira soup recipe. We love to see how our readers make our recipes their own.