Meatless Harira a Moroccan Soup

Experience the vibrant flavors of Morocco with Meatless Harira, a hearty and aromatic soup that’s perfect for a comforting meal. Packed with wholesome ingredients like lentils, chickpeas, and a medley of warming spices—cumin, coriander, and cinnamon—this vegetarian spin on a traditional Moroccan favorite is as nourishing as it is delicious. Fresh herbs like cilantro and parsley add bursts of freshness, while tender vermicelli noodles bring a satisfying texture. Simmered in a rich tomato and vegetable broth, this one-pot dish is easy to prepare and sure to impress. Serve with a squeeze of lemon for a zesty finishing touch, and enjoy this flavorful soup that’s naturally meatless, high in protein, and brimming with authentic Moroccan charm. Perfect for weeknight dinners or meal prep, it’s a gluten-friendly and vegan-friendly recipe the whole family will love!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 2 stalks Celery, chopped
• 1 large Carrot, diced
• 4 cloves Garlic cloves, minced
• 2 teaspoons Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cinnamon
• 1 teaspoon Ground turmeric
• 1 teaspoon Paprika
• 14 ounces Canned crushed tomatoes
• 6 cups Vegetable broth
• 1.5 cups Cooked or canned chickpeas, drained and rinsed
• 1 cup Dry lentils (green or brown), rinsed
• 0.5 cup Vermicelli noodles, broken into small pieces
• 0.5 cup Fresh cilantro, chopped
• 0.5 cup Fresh parsley, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 lemon Lemon wedges (for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, celery, and carrot. Sauté for 5–7 minutes until the vegetables soften.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, ground cinnamon, ground turmeric, and paprika. Cook for 1 minute until the spices are fragrant.

Step 4

Add the crushed tomatoes and cook for 2–3 minutes, allowing the tomatoes to slightly reduce.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Stir in the lentils and chickpeas. Reduce the heat to low, cover the pot, and simmer for 25–30 minutes until the lentils are tender.

Step 7

Add the vermicelli noodles and simmer for an additional 7–10 minutes until they are cooked through.

Step 8

Stir in the fresh cilantro and parsley, then season the soup with salt and black pepper to taste.

Step 9

Remove the pot from heat and let the soup sit for a few minutes to allow the flavors to meld together.

Step 10

Serve hot with lemon wedges on the side for a bright and tangy garnish.

Nutrition Facts

Serving size	(3174.4g)

Amount per serving	% Daily Value*
Calories	2827.4

Total Fat 57.9g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6946.1mg	0%
Total Carbohydrate 480.7g	0%
Dietary Fiber 95.4g	0%
Total Sugars 78.6g
Protein 132.6g	0%

Vitamin D 0IU	0%
Calcium 1172.8mg	0%
Iron 51.6mg	0%
Potassium 8839.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.5%

Protein: 17.8%

Carbs: 64.6%