Vegan Moroccan Harira Soup
Recipe type: Soup
Cuisine: Middle Eastern
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
A hearty and warming vegan rendition of Moroccan harira full to the brim with chickpeas, lentils, vegetables and spices.
  • 1½ tbsp coconut oil
  • 1 large white onion, sliced
  • 5 cloves garlic, minced
  • 2 medium carrots, peeled and diced
  • 3 stalks of celery, finely sliced
  • 2 tsp ground cumin
  • 1½ tsp ground cinnamon
  • 2 tsp smoked paprika
  • ½ tsp groundnutmeg
  • ¼ tsp red chilli powder (increase or reduce based on personal preference)
  • ½ tsp grated fresh ginger
  • ½ tsp saffron threads
  • 2 tbsp tomato paste
  • 4 large ripe tomatoes, roughly chopped
  • 800 ml vegetable stock or water
  • 1½ cup cooked chickpeas
  • ½ cup green lentils, uncooked
  • ½ cup quinoa, uncooked
  • ⅓ cup each of fresh coriander and parsley, finely chopped
  • Juice from half a lemon
  • Sea salt and black pepper to taste
  1. Start by sauteeing the onion, carrots and celery with the coconut oil in a heavy-bottomed pot with a lid. Add a pinch of sea salt and cook on low heat for 5-10 minutes until soft.
  2. Add in garlic, spices and tomato puree, then turn up the heat and cook for 3-5 ore minutes until fragrant.
  3. Add the tomatoes, stock, chickpeas, lentils and quinoa and allow to simmer before turning down the heat and covering. Allow it to cook for 30-45 minutes, stirring occasionally and adding water as needed.The soup is done when vegetables are cooked through and lentils are tender.
  4. Remove from heat then taste to adjust seasonings before stirring in the fresh herbs and lemon juice. Serve piping hot.
Recipe by One Arab Vegan at