Vegetarian Harira

Warm up your table with the rich, aromatic flavors of Vegetarian Harira, a plant-based twist on the traditional Moroccan soup. This hearty and nourishing dish is a medley of vibrant spices—like cumin, cinnamon, turmeric, and ginger—combined with protein-packed red lentils and chickpeas, tender vermicelli noodles, and fresh cilantro for a burst of freshness. Simmered in a flavorful tomato and vegetable broth base, this comfort food is both wholesome and satisfying. Perfect for chilly evenings or as a make-ahead meal, this easy-to-follow recipe comes together in just over an hour and serves six. Pair it with warm bread or enjoy it solo—it’s a bowl of pure, spiced perfection! Keywords: Vegetarian Harira, Moroccan soup, lentils, chickpeas, plant-based soup.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 1 large carrot, diced
• 1 celery stalk, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon ground coriander
• 0.5 teaspoon ground ginger
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon cayenne pepper
• 400 grams canned crushed tomatoes
• 1.5 liters vegetable broth
• 0.5 cup red lentils, rinsed
• 400 grams canned chickpeas, drained and rinsed
• 50 grams vermicelli noodles, broken into small pieces
• 1 lemon, juiced
• 0.25 cup fresh cilantro, chopped
• 1 teaspoon salt

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrot, and celery, and sauté for about 5 minutes until the vegetables start to soften.

Step 2

Stir in the minced garlic, cumin, cinnamon, coriander, ginger, turmeric, black pepper, and cayenne. Cook for an additional 2 minutes until the spices are fragrant.

Step 3

Add the crushed tomatoes and vegetable broth to the pot, bringing the mixture to a simmer.

Step 4

Add the red lentils and cook for about 15 minutes, stirring occasionally, until the lentils soften.

Step 5

Stir in the chickpeas and vermicelli noodles, then simmer for another 10-12 minutes until the noodles are cooked through.

Step 6

Add the lemon juice, fresh cilantro, and salt. Stir well to combine all the flavors.

Step 7

Simmer for a final 5 minutes, allowing the Harira to thicken slightly. Adjust salt and seasoning if desired.

Step 8

Serve hot, garnished with additional cilantro if preferred.

Nutrition Facts

Serving size	(2917.6g)

Amount per serving	% Daily Value*
Calories	1860.9

Total Fat 53.0g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 7.2g
Cholesterol 0mg	0%
Sodium 7759.4mg	0%
Total Carbohydrate 293.9g	0%
Dietary Fiber 65.2g	0%
Total Sugars 68.5g
Protein 75.2g	0%

Vitamin D 0IU	0%
Calcium 676.8mg	0%
Iron 27.7mg	0%
Potassium 6240.3mg	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: 24.4%

Protein: 15.4%

Carbs: 60.2%