A nourishing plant-based version of Morocco’s beloved comfort food — from Tasty ma4roc
Harira is one of Morocco’s most iconic soups, traditionally enjoyed to break the fast during Ramadan. It’s a comforting, aromatic blend of lentils, chickpeas, tomatoes, and warm spices — a true bowl of wellness and culture.
While the classic recipe includes lamb or beef, this vegetarian Harira keeps all the rich flavor without the meat, making it lighter, healthier, and suitable for plant-based diets. Whether you’re vegetarian, vegan, or just looking to eat more vegetables, this version will not disappoint.
🌿 Why You’ll Love This Vegetarian Harira
- 🌱 100% plant-based & vegan-friendly
- 💪 High in protein and fiber from lentils and chickpeas
- 🍅 Rich in vitamins and minerals from tomatoes, herbs, and spices
- 🍲 Ideal for meal prep, freezing, or cozy weeknight dinners
- 💚 Lower in calories and cholesterol than the traditional version
🧾 Ingredients
This recipe serves 4–6 people.
Base Ingredients:
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 garlic cloves, minced
- 2 celery stalks, chopped
- 1 carrot, diced (optional but recommended)
Legumes & Grains:
- 1 cup cooked or canned chickpeas (rinsed)
- 1/2 cup green or brown lentils (rinsed)
- 1/4 cup vermicelli or rice (optional, for extra texture)
Tomatoes & Liquid:
- 2 large tomatoes, grated or finely chopped
- 2 tbsp tomato paste
- 5–6 cups vegetable broth or water
Spices & Herbs:
- 1 tsp ground ginger
- 1 tsp ground turmeric
- 1 tsp paprika
- 1/2 tsp cinnamon (optional)
- Salt and black pepper to taste
- Fresh parsley and cilantro (chopped, about 1/4 cup each)
- Juice of half a lemon (for serving)
🍲 How to Make Vegetarian Harira
Step 1: Sauté the Vegetables
In a large pot, heat olive oil over medium heat. Add onion, garlic, celery, and carrots. Cook for 5–7 minutes until softened.
Step 2: Add the Spices
Stir in ginger, turmeric, paprika, cinnamon (if using), salt, and pepper. Toast the spices gently for 1–2 minutes to release their aromas.
Step 3: Build the Soup
Add lentils, chickpeas, tomato paste, and grated tomatoes. Mix well, then pour in the vegetable broth or water. Stir in chopped herbs (reserve a bit for garnish).
Step 4: Simmer to Perfection
Bring the soup to a boil, then reduce heat and simmer uncovered for 30–40 minutes, until lentils are tender and flavors are developed.
Step 5: Final Touches
If using vermicelli or rice, stir it in during the last 10 minutes of cooking. Adjust the seasoning and thickness by adding more broth or water as needed.
🍋 How to Serve It
Serve hot with:
- A squeeze of fresh lemon juice
- Chopped herbs on top
- Warm crusty bread or Moroccan batbout on the side
- Optionally, a small bowl of olives or dates for an authentic Moroccan touch
💡 Tips & Variations
- 🌾 Gluten-free version: Skip the vermicelli or use gluten-free rice noodles.
- 🌶️ Spice it up: Add a pinch of cayenne or a spoon of harissa for heat.
- 🧊 Make-ahead friendly: This soup freezes beautifully for up to 3 months.
- 🥬 Add greens: Stir in spinach or kale at the end for extra nutrients.
🧠 Health Benefits of Vegetarian Harira
- Heart-healthy thanks to olive oil and legumes
- Anti-inflammatory properties from turmeric, ginger, and garlic
- Supports digestion with fiber-rich lentils and chickpeas
- Immune-boosting due to vitamin C in tomatoes and lemon
- Naturally low in fat and cholesterol-free
Final Thoughts
This Vegetarian Harira from Tasty ma4roc brings all the warmth and complexity of the original recipe — minus the meat. It’s a delicious way to enjoy Moroccan culture while nourishing your body with clean, plant-based ingredients.
Whether you’re observing a fast, seeking comfort in a bowl, or exploring global flavors the healthy way, this recipe belongs in your kitchen.
Stay tuned for more wholesome Moroccan recipes, only on Tasty ma4roc — where flavor meets wellness.
About The Author
