Vegan Harira

Warm, hearty, and bursting with Moroccan-inspired flavors, this Vegan Harira is a plant-based twist on a classic North African soup. Featuring a vibrant medley of aromatic spices like cumin, ginger, turmeric, and cinnamon, this comforting dish combines tender lentils, protein-packed chickpeas, and a rich tomato base for a truly satisfying meal. Fresh cilantro and parsley add a zesty freshness, while a squeeze of lemon brightens every bite. Ready in just over an hour, this one-pot recipe is perfect for a cozy dinner or meal prep, offering both nutrition and bold, unforgettable flavor. Whether you're exploring global cuisine or simply craving a nourishing vegan soup, this Vegan Harira is sure to impress.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 medium celery stalks, finely chopped
• 2 medium carrots, peeled and diced
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon ground ginger
• 0.5 teaspoon ground cinnamon
• 1 teaspoon ground turmeric
• 1 14-ounce can canned crushed tomatoes
• 6 cups vegetable broth
• 1 15-ounce can cooked chickpeas (canned, drained)
• 0.75 cup lentils, rinsed
• 0.5 cup fresh cilantro, chopped
• 0.5 cup fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 large lemon, for serving

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the chopped onion, celery, and carrots. Sauté for 5-7 minutes until the vegetables are soft and the onion is translucent.

Step 3

Stir in the minced garlic, ground cumin, ground ginger, ground cinnamon, and ground turmeric. Cook for another 1-2 minutes, until the spices are fragrant.

Step 4

Add the crushed tomatoes and vegetable broth to the pot, stirring well to combine.

Step 5

Stir in the chickpeas and lentils.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 30-40 minutes, or until the lentils are tender.

Step 7

Stir in the chopped cilantro and parsley, and season with salt and black pepper to taste.

Step 8

Simmer for an additional 5 minutes to allow the flavors to meld together.

Step 9

Serve hot, with wedges of lemon on the side for squeezing over the top.

Nutrition Facts

Serving size	(3067.7g)

Amount per serving	% Daily Value*
Calories	2010.8

Total Fat 56.8g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 7213.8mg	0%
Total Carbohydrate 311.1g	0%
Dietary Fiber 86.7g	0%
Total Sugars 78.7g
Protein 94.5g	0%

Vitamin D 0IU	0%
Calcium 1061.1mg	0%
Iron 43.7mg	0%
Potassium 8111.6mg	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: 24.0%

Protein: 17.7%

Carbs: 58.3%