, , , , , , , , , , , , ,

harira soupI love one pot meals. They’re easy, they’re quick to prepare and they’re usually large enough to last you several days.

And for me, the ultimate one pot meal, is soup. You can literally throw anything in and make it super hearty, filling and balanced. And it’s a great way to get your daily serving of veggies too!

I remember this little Middle Eastern restaurant we used to go to when I first moved here, that served this amazing vegetable and bean soup. Bursting with flavor, hearty… just delicious. And it’s really funny because growing up, most of my friends were of Moroccan origin, and I got to taste a lot of their food, but I don’t remember ever having this soup.

The traditional “Harira” soup is typically made with some kind of meat product and doesn’t include many vegetables. So, of course, we decided to create our own vegan version, adding some extra veggies and a hint of heat, just to spice it up a little bit.

And loved it so much that it’s now one of my favorite “one pot meal soups”, ever.

Hope you enjoy it!


harira soup

  • Prep time: 15 minutes
  • Cook time: 50-55 minutes
  • Ingredients (makes about 18 cups, 4.5 quarts):
  • 2 tbsp extra virgin olive oil
  • 2 cloves garlic, crushed
  • 1 medium size bunch cilantro, thoroughly washed and chopped
  • 2 large parsnips, diced
  • 2 medium size turnips, diced
  • 3 large carrots, sliced
  • 8 cups water
  • 1- 15oz can chickpeas, rinsed (we use Eden Organic)
  • 1 cup dry lentils, rinsed ( we use Eden Organic)
  • 1-28oz can crushed tomatoes
  • 1-28oz can tomato puree
  • 1/2 tbsp salt (or to taste)
  • 1 tsp cumin
  • 2 tsp turmeric
  • 1/2 tsp black pepper
  • Pinch of cayenne pepper (optional)
  1. In a large soup pot, saute garlic and cilantro in olive oil for 4-5 minutes. Add diced parsnips, turnips  and carrots and cook for another 3 minutes
  2. Add water, bring to a boil and add lentils. Reduce heat to low, cover and simmer for about 25 minutes, until the lentils are tender
  3. Add chickpeas, crushed tomatoes, tomato puree, salt, cumin, turmeric, pepper and cayenne pepper (if using)
  4. Bring to a quick boil, reduce heat and simmer, covered for another 15-20 minutes

harira soup