This Harira Recipe (Vegetarian & Gluten Free) is a hearty Moroccan-inspired soup made with lentils, chickpeas, tomatoes, and warming spices. Comforting, nourishing, and naturally filling, it’s perfect for cozy dinners, Ramadan iftars, or anytime you want a satisfying plant-based meal.
Why You’ll Love This Recipe
- Rich, comforting, and deeply flavorful
- Naturally vegetarian, gluten free, and halal-friendly
- Packed with plant-based protein and fiber
- Perfect for meal prep and freezing
- One-pot soup that’s both wholesome and satisfying
Ingredients
- Extra virgin olive oil
- 1 large yellow onion, finely chopped
- 2 celery stalks, chopped
- 1 carrot, peeled and chopped
- Kosher salt, to taste
- 4 garlic cloves, minced
- 1 ½ teaspoons black pepper
- 1 ½ teaspoons turmeric
- 1 teaspoon cumin
- ½ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- ½ teaspoon cayenne pepper
- 2 (14-ounce) cans crushed tomatoes
- 3 tablespoons tomato paste
- 1 cup packed fresh cilantro, chopped
- 1 cup green lentils, rinsed
- 1 cup red lentils, rinsed
- 1 (14-ounce) can chickpeas, drained and rinsed
- 7 cups low-sodium vegetable stock
- ¼ cup long-grain rice, rinsed
- Lemon wedges, for serving
Instructions
- Heat 4 tablespoons olive oil in a large Dutch oven over medium heat. Add the onion, celery, and carrot. Season with salt and cook for 5 minutes until softened.
- Add the garlic, black pepper, turmeric, cumin, ginger, cinnamon, and cayenne. Cook for 1–2 minutes, stirring frequently until fragrant.
- Stir in the crushed tomatoes, tomato paste, cilantro, green lentils, red lentils, and chickpeas. Season lightly with salt and cook for 5 minutes.
- Pour in the vegetable stock and raise the heat. Bring to a boil for 5 minutes, then reduce heat to low, cover, and simmer for 45 minutes, stirring occasionally. Add more stock or water as needed to keep the soup thick but pourable.
- Stir in the rice and cook for an additional 15 minutes, or until the rice and lentils are fully tender. Adjust salt to taste.
- Serve hot with fresh lemon wedges.
Tips & Tricks
- Red lentils break down and thicken the soup naturally
- Adjust cayenne for your preferred spice level
- Add extra stock if reheating, as Harira thickens over time
- Fresh lemon juice brightens the flavors just before serving
Details
- Prep Time: 15 minutes
- Cook Time: 1 hour 5 minutes
- Total Time: 1 hour 20 minutes
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Moroccan-Inspired
- Difficulty: Medium
- Dietary Notes: Vegetarian, gluten free, halal-friendly
Notes
- Rice can be replaced with gluten-free vermicelli if preferred
- Parsley may be added alongside cilantro
- Serve with gluten-free bread or dates for a complete meal
Nutrition (Approximate per serving)
- Calories: 320
- Protein: 15g
- Carbohydrates: 45g
- Fat: 9g
FAQ
Is this Harira recipe authentic?
This is a vegetarian, gluten-free version inspired by traditional Moroccan Harira.
Can I make Harira ahead of time?
Yes, it tastes even better the next day as flavors develop.
Is Harira gluten free?
Yes, this recipe is gluten free when made with rice.
Can I freeze this soup?
Yes, Harira freezes well for up to 3 months.
What makes Harira so filling?
The combination of lentils, chickpeas, and rice provides protein and fiber.
Storage
- Refrigerator: Store in an airtight container for up to 4 days
- Freezer: Freeze for up to 3 months
- Reheating: Reheat gently on the stovetop with extra water or stock
Similar Recipes
Harira Recipe (Vegetarian & Gluten Free)
Vegetarian gluten free Harira made with lentils, chickpeas, tomatoes, and spices.
Ingredients
- Extra virgin olive oil
- 1 large yellow onion finely chopped
- 2 celery stalks chopped
- 1 carrot peeled and chopped
- Kosher salt to taste
- 4 garlic cloves minced
- 1 ½ teaspoons black pepper
- 1 ½ teaspoons turmeric
- 1 teaspoon cumin
- ½ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- ½ teaspoon cayenne pepper
- 2 14-ounce cans crushed tomatoes
- 3 tablespoons tomato paste
- 1 cup packed fresh cilantro chopped
- 1 cup green lentils rinsed
- 1 cup red lentils rinsed
- 1 14-ounce can chickpeas, drained and rinsed
- 7 cups low-sodium vegetable stock
- ¼ cup long-grain rice rinsed
- Lemon wedges for serving
Instructions
- Heat 4 tablespoons olive oil in a large Dutch oven over medium heat. Add the onion, celery, and carrot. Season with salt and cook for 5 minutes until softened.
- Add the garlic, black pepper, turmeric, cumin, ginger, cinnamon, and cayenne. Cook for 1–2 minutes, stirring frequently until fragrant.
- Stir in the crushed tomatoes, tomato paste, cilantro, green lentils, red lentils, and chickpeas. Season lightly with salt and cook for 5 minutes.
- Pour in the vegetable stock and raise the heat. Bring to a boil for 5 minutes, then reduce heat to low, cover, and simmer for 45 minutes, stirring occasionally. Add more stock or water as needed to keep the soup thick but pourable.
- Stir in the rice and cook for an additional 15 minutes, or until the rice and lentils are fully tender. Adjust salt to taste.
- Serve hot with fresh lemon wedges.
Notes
- Rice can be replaced with gluten-free vermicelli if preferred
Conclusion
This Harira Recipe (Vegetarian & Gluten Free) is warm, nourishing, and full of comforting spices. Whether you’re serving it for a special occasion or a simple weeknight meal, this soup delivers rich flavor, balance, and lasting satisfaction.