Published on October 20, 2021

vegan soup

Vegan Moroccan Harira Soup Recipe

Vegan Moroccan Harira Soup is a great healthy dish for a warm and tasty lunch or dinner.


  • Prep time: 10 minutes
  • Cook time: 45 minutes
  • Total time: 55 minutes
  • Serves: 4-6

Recipe Card


  • 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 ground nutmeg
  • ¼ tsp red chili 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 sautéing 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.


Source: Dorcas Lwanga, Msc. RDN, LDN with White Oak Cancer Center

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