Easy Vegan Harira Recipe (Morocccan Soup)

Vegan Harira Recipe

This vegan harira soup is chock full with warm spices, good amounts of natural fiber and increible flavors. Harira is amazing served with pita bread and hummus. (try our tahini-free hummus recipe)

Start with a smaller amount of harissa if you’re not comfortable with its level of heat. You can always add some more upon serving if needed. I reccomend a moderate amount of harissa so you can be authentic and really enjoy the vegan harira how it is meant to be. Harissa actually means to break into pieces or to pound and comes from Tunisia. It is one of the most coveted spices in the middle east and has a long history.

If you are not familiar with harira It is a traditional and authentic moroccan soup that can be described as fragrant, zesty and and robust with a tomato base. Dried legumes will be key here for the vegan version and you can really use any color lentil you want.

Yield: 6-8 Servings

Easy Vegan Harira Recipe (Morocccan Soup)

Easy Vegan Harira Recipe (Morocccan Soup)

If you serve this Harira to any of your vegan or even non vegan friends and family, their taste buds will thank you and I guarentee they will be satisfied. Who does not love a good spicy soup to clear the sinuses and warm the soup. The best part is that this recipe is 100% vegan and Gluten and Soy free!

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Ingredients

  • 1½ tbsp grapeseed oil or olive oil
  • 2 medium carrots, trimmed, peeled and minced
  • 1 medium red onion, trimmed, peeled and chopped
  • 4 ribs celery heart, chopped
  • 4 large cloves garlic, minced
  • 1¼ cups chopped leek
  • 1 small jalapeño pepper, trimmed, seeded and minced (optional)
  • 8 oz chopped baby bella mushrooms
  • 1–2 tbsp Harissa Paste or store-bought, to taste
  • 3 tbsp double-concentrated tomato paste
  • 2½ tsp Ras el Hanout or store-bought
  • ½ tsp Tunisian Baharat
  • ½ tsp ground ginger
  • ¼ tsp ground turmeric
  • ¾ tsp coarse kosher salt (adjust to taste, especially if store-bought ras el hanout contains salt)
  • 1 tbsp Easy as 2, 2, 2 Broth Mix
  • ½ cup dry red lentils
  • 28 oz fire-roasted crushed tomatoes, with juice
  • 28 oz water
  • 1½ cups cooked chickpeas
  • 1–2 tbsp lemon juice, to taste
  • ½ cup fresh cilantro leaves, chopped
  • ½ cup fresh parsley leaves, chopped
  • Dry roasted pine nuts, for garnish

Instructions

  1. Place the oil, carrots, onion, celery, garlic,
    leek and jalapeño (if using) in a large pot. Heat on medium-high and cook for 4
    minutes. Add the mushrooms, and cook until their moisture is released, about 4
    minutes. Stir frequently during the cooking process.
  2. Add the Harissa Paste, tomato paste, Ras el Hanout, baharat, ginger,
    turmeric, salt and broth powder. Stir to combine and cook for 1
    minute. Add the lentils, tomatoes, water and chickpeas. Bring to a boil, reduce
    to a simmer and cook for 20 minutes or until the lentils are tender. Stir
    occasionally. Add the lemon juice and stir to combine.
  3. Serve topped with fresh herbs and pine nuts.
    This stew tastes great served with pita and hummus, or try it with steamed
    potatoes. Store cooled leftovers in an airtight container in the refrigerator
    for up to 3 days.

Nutrition Information:

Yield:

7

Serving Size:

1

Amount Per Serving: Calories: 420Total Fat: 22gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 23mgSodium: 940mgCarbohydrates: 43gFiber: 10gSugar: 12gProtein: 17g

Did you enjoy this recipe or are you looking for a different kind of soup? Check out our full list of vegan soups here. We would love to hear your experience or if you have any tips/modifications to the recipe. Let us know!

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