Moroccan Harira Soup Recipe - Vegan Family Recipes #healthy #glutenfree #dinner

Moroccan Harira Soup

Harira soup is a traditional tomato based soup from Morocco and Algeria. I've adapted this soup to make it vegan, easy to make and kid friendly.
Course Entree, Sides, Soup
Cuisine gluten-free, vegan, vegetarian
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Makes 10 servings
Calories 318 kcal
Author Vanessa @


  • 1 tablespoon Olive Oil
  • 2 Onions diced
  • 4 cloves of Garlic minced
  • 4 Carrots peeled, diced
  • 3 large Celery Stalks sliced
  • 2 tablespoons Ground Ginger
  • 2 tablespoons Paprika
  • 2 tablespoons Turmeric
  • 2 tablespoons Cumin
  • 10 Saffron Threads ground - Optional (See notes!)
  • 1/4 of a cup Tomato Paste
  • 1 cup Tomato Puree
  • 8 cups 2 L Low Sodium Vegetable Broth
  • 8 Roma Tomatoes roughly diced
  • 3 cups Chickpeas soaked and cooked or rinsed and drained from a can
  • Juice of 1 Lemon
  • Salt and Pepper to taste
  • Parsley


  1. Heat olive oil in a large stock pot and add onions, garlic, carrots and celery, Cook for roughly 6 minutes, stirring occasionally. Add ginger, parprika, turmeric, cumin and saffron to pot and cook for one more minute.
  2. Stir in tomato paste and puree, broth, and tomatoes. Bring to a boil then reduce heat and simmer for 30 minutes.
  3. Add cooked chickpeas to stock pot and cook for 5 more minutes. Add fresh lemon juice and season with salt and pepper to taste.
  4. Serve soup hot with fresh parsley.

Recipe Notes

1.) Saffron can be expensive and sometimes hard to find. If you have some at home, then I encourage you to use it. Never add whole saffron threads when cooking. Grind the threads with a mortar and pestle first to allow the spices to come out. If you don't have any saffron, you can make the recipe without too. The taste will vary slightly but still be very delicious!

Nutrition Facts
Moroccan Harira Soup
Amount Per Serving (1 large bowl)
Calories 318 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 0.8g5%
Sodium 177mg8%
Carbohydrates 54.1g18%
Fiber 15g63%
Sugar 14.3g16%
Protein 14.4g29%
* Percent Daily Values are based on a 2000 calorie diet.