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Bird's eye view of two bowls filled with Vegetarian Moroccan Harira soup

Moroccan Harira Soup (Vegan and Gluten Free)

  • Author:
  • Total Time: 1 hour 10 mins
  • Yield: 18 cups 1x


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.


  • 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)


  1. 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
  2. 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
  3. 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
  • Prep Time: 15 mins
  • Cook Time: 55 mins
  • Category: soup
  • Method: stovetop
  • Cuisine: Moroccan


  • 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

Keywords: harira, Moroccan, vegetarian, vegan, gluten free, soup, spices

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