Vegan Moroccan Harira Soup (2025)

Looking for a hearty, comforting and nutritious meal that’s perfect for the whole family? This vegan harira soup is a plant-based twist on the beloved Moroccan classic, loaded with lentils, chickpeas, veggies, rice, and warm spices. Packed with protein, fiber, and vibrant flavors, it’s ideal for cozy dinners, meal prep, or breaking a fast - and it’s as nourishing as it is easy to make.

What is Harira?

Harira’s origins trace back centuries, with its recipe evolving across regions and families. The comforting combination of aromatic spices like turmeric, ginger and cinnamon gives it a distinct flavor profile while also offering healing properties.

Traditional harira often includes meat, such as lamb or chicken, and is thickened with a flour-water mixture for a more velvety texture. This vegan version focuses on plant-based ingredients, relying on the natural thickness that lentils and rice (or vermicelli noodles) provide. I skip the flour because I actually find the soup to be incredibly soothing without it!

And while traditional recipes may also incorporate a more extensive spice blend, this simplified version retains the warming essence of harira, making it accessible for weeknight cooking.

Why You'll Love this Vegan Harira Soup

• Hearty and nourishing
• Filled with plant-based protein
• Easy one-pot soup
• Customizable
• Freezer-friendly

Ingredients

• Olive oil - creates a rich base and enhances the soup’s overall flavor.
• Sweet onion and garlic - these aromatics provide a savory, fragrant foundation.
• Salt - enhances the natural flavors of the ingredients and balances the spices.
• Celery and carrots - add texture, sweetness and depth to the soup’s vegetable base.
• Rice - provides a hearty starch, making the soup more filling and helping to thicken the broth. Vermicelli noodles are a popular option but I prefer rice to keep the dish gluten-free.
• Spices - turmeric powder, garlic powder, cinnamon, ground cumin, ground ginger and black pepper create the warming, aromatic flavor profile characteristic of harira.
• Chickpeas and lentils - offer plant-based protein and fiber while adding texture and bulk. I prefer red and black lentils here, but green lentils and brown lentils work wonderfully as well.
• Diced tomatoes - contribute acidity and richness to the broth. I typically grab a can for convenience but feel free to use fresh tomatoes instead!
• Water (or vegetable broth) - forms the liquid base of the soup, tying all the flavors together.
• Fresh parsley, cilantro, and lemon juice - added at the end for brightness and a fresh finish.

See the recipe card at the bottom of the post for quantities.

How to Make Vegan Harira Soup

1. Sauté the aromatics. Heat olive oil in a dutch oven or large pot over medium heat. Add the finely chopped onion and minced garlic, sautéing for 5-7 minutes until softened and fragrant. Stir in the salt.

2. Cook the vegetables. Add the diced celery and carrots, sautéing for another 5 minutes until they begin to soften.

3. Toast the spices. Add the turmeric, garlic powder, cinnamon, cumin, ginger and black pepper. Stir well to coat the vegetables and toast the spices for 1-2 minutes, releasing their aroma.

4. Add grains and legumes. Add the uncooked rice, chickpeas, red lentils and cooked black lentils, stirring to combine with the spices and vegetables.

5. Add tomatoes and liquid. Pour in the diced tomatoes and 6 cups of water. Stir well, bring to a boil, then reduce the heat to a simmer.

6. Simmer and cook. Partially cover the pot and let the soup simmer for 20 minutes or until the rice, lentils, and vegetables are tender. Stir occasionally to prevent sticking and ensure even cooking. Add more water if a thinner consistency is desired.

7. Finish with herbs and lemon. Turn off the heat and stir in fresh parsley, cilantro, and lemon juice. Adjust seasoning with additional salt or pepper to taste.

8. Serve. Ladle the soup into bowls and garnish with fresh herbs if desired. Serve warm.

Recipe Tips

• Use canned ingredients. Save time by using canned chickpeas, black lentils and diced tomatoes.
• Rehydrate leftovers. Harira thickens as it cools, so add a splash of water or broth when reheating to restore the consistency.
• Customize it. Substitute quinoa or farro for rice, or use your favorite beans to make the soup your own.
• Make in advance. This dish actually tastes better the next day! Leftover harira soup develops even deeper flavors in the following days, making it one of the best soups for batch cooking.

Nutritional Benefits of Harira

This soup isn’t just delicious - it's loaded with healthy ingredients too. Veggies, rice, lentils, beans... even the spices!

Chickpeas are a nutritional powerhouse as they are loaded with protein, dietary fiber. complex carbohydrates, B vitamins, manganese, iron and zinc. And the combination of chickpeas and rice create a complete plant-based protein for this dish.

Lentils (both red and black) are packed with protein, essential amino acids, minerals and fiber (source).

Turmeric contains curcumin which has been shown to enhance antibody responses. It has antioxidant properties as well as antibacterial, antiviral and antifungal activity (source).

Ginger aids in digestion is commonly used to boost the immune system as it can treat a wide range of diseases via immunonutrition and anti-inflammatory responses (source).

And you don't need me to tell you how nutritious vegetables are! Carrots are loaded with beta-carotene (which turns into vitamin A), celery is rich in vitamin K, and both onions and tomatoes provide fiber, potassium and vitamins B6 and C.

More Nourishing Recipes for Ramadan

• Mujadara (Lentils, Rice and Caramelized Onions)
• Easy Lentil Tabbouleh Salad
• 1-Pot Creamy Carrot and Red Lentil Soup
• ABC Juice (Apple, Beetroot and Carrot)