Discover the magic of Moroccan cuisine in this vegan soup recipe that will satisfy your taste buds and nourish your body. Packed with flavorful veggies and plant-based protein, this soup will quickly become a staple in your household. Learn how to make it step by step with this easy-to-follow recipe.
What is Moroccan soup:
Moroccan soup, or “Harira,” is a delightful and flavorful dish that combines a diverse combination of spices and ingredients. It is traditionally served during Ramadan for Iftar to break the fast. It’s a hearty soup, comfort food—it is simply a hug in a bowl!
Typically, Harira soup is prepared with some meat, like beef, lamb, or even chicken. Smen (Moroccan preserved butter) is added for extra flavoring, and vegetables such as celery, tomatoes, and onions are also added. Chickpeas, lentils, rice, or vermicelli are added, and a mix of fresh herbs and spices gives this soup its rich flavors.
This recipe is inspired by the classic Moroccan soup and the unique flavors, spices, and ingredients that combine to create this delicious and flavorful dish that is also Plant-based and gluten-free.
Ingredients for making Vegan Moroccan soup:
- Veggies:
White onion, celery, tomatoes, carrots, and lemon.
- Fresh herbs:
Parsley, coriander, and celery leaves
- Grains & legumes:
Chickpeas, lentils, gluten-free flour, and vermicelli pasta.
- Spices:
Cinnamon, turmeric, caraway, ginger salt and pepper, and vegetable bouillon powder.
- Condiment & oils:
Tomato paste and olive oil.
How to make a creamy vegan Moroccan soup without using cream.
Creamy soups are a comfort food favorite, but they often require the addition of dairy, such as milk or heavy cream. Not this vegan Moroccan soup recipe, though.
Harira in Arabic refers to silk or silky, and that’s due to its texture, which is silky and creamy. To achieve the right texture, they mix flour with water and add it to the soup till the right consistency is achieved, resulting in a velvety and luscious texture without any animal products.
I have used gluten-free all-purpose flour instead of regular wheat flour to make this recipe gluten-free.
The magic of Moroccan spices:
This vegan Moroccan soup recipe is a game-changer for many reasons. One of the most significant factors is the magic of Moroccan spices.
Worldwide, Morocco is known for its booming spice trade. Perhaps this is the reason why Moroccan cuisine is rich in flavor, and this harira recipe is no exception.
The combination of spices in this recipe brings a unique flavor unlike anything else. Thanks to the cinnamon and turmeric, the soup has a balance of sweet and savory notes. The ginger adds a sharp and pungent taste, and caraway seeds are highly aromatic with a distinctive mild anise-like flavor.
Combining these spices makes this vegan Moroccan soup recipe an absolute game-changer.
The surprising health benefits of eating this Vegan Moroccan soup:
This vegan Harira soup is the ideal plant-based meal; it is rich in healthy ingredients packed with protein, vitamins, minerals, and fibers.
Both chickpeas and lentils contain lots of protein and fiber, which aid in good digestion, control blood sugar, and promote weight loss.
The unique mix of spices in harira contributes to its rich flavors and health benefits. Turmeric is a powerful anti-inflammatory and antioxidant. Turmeric has amazing health benefits that deserve a full article on its own!
Cinnamon is another amazing spice that has many health benefits, such as lowering blood sugar and antibacterial and antifungal properties, and is good for the heart and the skin.
Caraway has numerous benefits for digestion issues such as heartburn, bloating, gas, and stomach and intestine spasms.
In summary, this Vegan Moroccan soup is one of the healthiest soups you can eat to nourish your body.
How to make Vegan Harira soup:
Harira is often cooked in a pressure cooker for a shorter cooking time, but for this vegan harira, I have cooked the soup on the stovetop using a Le Creuset Dutch oven pot, and below are the steps using this method:
Preparations for making Vegan harira:
- The first step is done the night before, where you need to soak dry chickpeas in enough water overnight. The next morning drains them from the soaking water, rinse the chickpeas and drain them again. Peel the chickpeas and split them in half.
- Prep all the veggies, wash, peel, chop, and mince your veggies and herbs.
Making the tomato juice:
- Add whole tomatoes and water to a small pot and bring to a boil. Then, let it simmer for 5 minutes. Transfer to a Vitamix and blend. Set aside.
Cooking the soup:
- Heat olive oil in the pot. Add caraway seeds and one cinnamon stick and toast for a couple of minutes until fragrant.
- Add chopped onion, celery, and carrots to the spices and saute them for 5 minutes.
- Add spices, herbs, and tomato paste and saute for 5 minutes.
- Add the blended tomatoes, dissolve the bouillon powder in the boiled water, and add it to the soup. Let it boil, then simmer for 15 minutes.
- Using an immersion blender, blend the soup into a creamy consistency.
- Add chickpeas and lentils and let it boil. Then, simmer for 35 minutes until the chickpeas and lentils are fully cooked.
- In a medium size bowl add the gluten-free flour, remaining tomato paste, and hot water and mix to combine. Slowly add the mixture to the soup and stir till you reach the desired silky and creamy consistency.
- Add the gluten-free Vermicelli noodles and cook them on medium-high for 10 minutes.
- Turn the heat off, add the remaining chopped parsley and coriander, and squeeze a lemon. Your harira soup is ready to be served.
Serving and storing your soup:
This soup is best served hot and fresh. Allow it to cool slightly after cooking, but don’t let it sit for too long before serving. Garnishing with fresh herbs and a squeeze of lemon juice can add both flavor and visual appeal to the dish; don’t skip the lemon!
Any leftovers can be stored in an airtight container in the fridge for up to 5 days. Reheat it on the stovetop or microwave, adding a splash of water, as this soup tends to thicken in the fridge.
Don’t miss out on the fantastic flavors and health benefits of this vegan and gluten-free Moroccan soup recipe. Whether you’re a plant-based eater or just looking for a delicious and nourishing meal, this recipe will not disappoint.
Recommended Recipes:
If you have enjoyed this hearty soup recipe, may I suggest trying this Chickpea Soup, a recipe by Naturallie Plant-based. It is an easy, healthy, flavourful, and gluten-free soup recipe!
Below are more vegan soup recipes to try next:
- Freekeh soup.
- Arabic Lentil Soup
- Roasted Tomato Soup recipe.
- Vegan butternut squash soup
- Vegetable soup recipe
If you make this recipe, I’d love a comment and a rating. Please make sure to tag me in re-creation on Instagram @veganbilaraby. I love to see your take on my vegan recipes 💚
Vegan Moroccan Soup (Harira) Recipe
Ingredients
- 1 white onion medium size
- 2 celery stalks
- 1 carrot large
- 4 tomatoes large
- 300 ml cold water
- ¼ cup olive oil
- ½ tbsp caraway seeds
- 1 cinnamon stick
- 1 tsp turmeric powder
- 1 tsp ginger powder
- ½ cup chopped celery leaves from the 2 celery stalks
- 1 cup chopped parsley
- 1 cup chopped coriander
- ¼ cup tomato paste divided
- 1 tbsp bouillon powder
- 850 ml boiling water
- 1 cup chickpeas soaked & peeled
- ½ cup dry green lentils
- ½ cup gluten free vermicelli noodles
- salt and pepper to taste
- 1 lemon juiced
Ingredients for thickening the soup(optional)
- 2 tbsp gluten-free flour all purpose
- tomato paste remainig
- 300 ml hot water
Instructions
- Add whole tomatoes and water into a small pot and bring to a boil, then let it simmer for 5 minutes. Transfer to Vitamix and blend. Set aside.
- Heat olive oil in the pot and add caraway seeds and cinnamon stick to toast them for a couple of minutes till fragran.
- Add chopped onion, celery, and carrots to the spices and saute them for 5 minute.
- Add turmeric, and ginger powder and saute them. Add chopped celery leaves. Add chopped parsley and coriander, reserve some for garnishing at the end of cooking. Add 2 tbsp of the tomato paste and saute for 5 minutes.
- Add the blended tomatoes. Dissolve the bouillon powder in the boiled water and add it to the soup. let it boil then simmer for 15 minutes.
- Using an immersion blender, blend the soup into a creamy consistency.
- Add chickpeas and lentils and let it boil, then simmer for 35 minutes till the chickpeas and lentils are fully cooked.
- In a medium size bowl add the gluten-free flour, remaining tomato paste, and hot water and mix to combine. Slowly add the mixture to the soup and stir till you reach the desired silky and creamy consistency
- Add the gluten-free Vermicelli noodles and let them cook on medium-high heat for 10 minutes.
- Turn the heat off, add the remaining chopped parsley and coriander, and squeeze a lemon and stir. Serve the soup in a bowl and enjoy.
Looks yummy & nourishing! Will try it for sure.
Excellent
Thanks😊
The absolute perfect soup for damp autumn days. It’s both nutritious and tasty and I love the addition of both chickpeas and lentils.
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