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Harira – Moroccan Legume and Spiced Lentil Soup

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A vegan twist on Moroccan Harira, this hearty legume and lentil soup is spiced with turmeric, cumin, coriander, and harissa, then finished with fresh lemon juice. Comforting, nourishing, and full of bold flavors, it makes a perfect one-pot meal.

  • Author: Sophia
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 6–8 servings
  • Category: Soup
  • Method: Simmering
  • Cuisine: Moroccan
  • Diet: Vegan

Ingredients

1/4 cup extra virgin olive oil

2 medium carrots, finely chopped

3 celery stalks, finely chopped

1 large yellow onion, finely chopped

3 garlic cloves, finely chopped

1 heaping tablespoon fresh ginger, finely chopped

Pinch of ground cinnamon

1 teaspoon ground turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

2 tablespoons harissa paste (or 2 teaspoons chili flakes)

2 tablespoons tomato paste

1 can (28 ounces) crushed tomatoes

1 cup French lentils

1 can (15 ounces) chickpeas, drained and rinsed

10 cups water (or half water, half vegetable stock)

1 lemon, juiced (plus slices for garnish)

Fresh cilantro or parsley, for garnish

Salt and black pepper, to taste

Instructions

  1. Heat olive oil in a large pot over medium heat. Add carrots, celery, and onion with a pinch of salt and pepper. Sauté until onions are translucent, about 5 minutes.
  2. Stir in ginger, cinnamon, turmeric, cumin, coriander, and harissa paste. Cook for 1–2 minutes until fragrant.
  3. Add tomato paste, stir well, then add lentils, coating them in the spice mixture.
  4. Pour in crushed tomatoes and water. Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes until lentils are tender.
  5. Add chickpeas and continue simmering for another 15 minutes.
  6. Season with salt and pepper to taste. Just before serving, stir in lemon juice.
  7. Serve hot, garnished with extra harissa, fresh parsley or cilantro, and lemon slices.

Notes

  • Add chopped spinach or kale at the end for extra greens.
  • Use cayenne or more harissa for a spicier version.
  • Substitute part of the water with vegetable stock for richer flavor.
  • Cooked rice or small pasta like orzo can be added to make it more filling.
  • Red lentils may be used, but they cook faster and break down more than French lentils.

Nutrition

Find it online: https://savorymomskitchen.com/harira-moroccan-legume-and-spiced-lentil-soup/