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.
- 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
- 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.
- 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.
- 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.
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!