International Cuisine, One Pot Meals, Soup

Moroccan Harira | Lentil & Chickpea soup | Vegan and GF Proteinicious soup

At our place love chickpeas in most form – Sundal / TIkki / Chole / Oven Roasted chickpea snack etc. So picking this dish for Morocco was a breeze, and boy did we love it!! Even mom who isn’t too much into ‘experimenting’ had a spoonful of this and loved it.I made it almost like a thick broth, so for me it was a one pot meal – very hearty and filling. 

You can also make it for weekends, and have it with just toasted breads / pita for a filling dinner. Am sure it would taste awesome ! 

With the winters / chilly days wrapping us, its so comforting to dig into a bowl of warm soups like these right ? 

A delicious Gluten Free + Vegan Soup made with Chickpeas and warming Spices. Makes for a meal by itself or a thick broth for Winters.Pin

For 21 different types of vegan / vegetarian soups that you can make at home – click here 

Homemade Vegetable stock is used to make this, but in case you can’t make / find it, use plain hot water instead. But the taste would largely differ for sure if using a broth

Click the video below to know how to make Homemade Veg Stock / Broth using Veg scraps. Saves so much 💰

The only thing to note is you can pretty much tone down and up the spice factor in this soup, and that the chickpeas must be cooked through – you dont need a mushy mass, but it needs to be cooked really
well to get a good consistency.

Other Soups you may like on this blog

21 Vegetarian Soups You Need To Make This Winter – Mostly Vegan and GF !!
A delectable collection of healthy, hearty homemade Vegetarian and Vegan Soups for Winter and Fall. Made with everyday ingredients.
Check out this recipe
A delectable collection of healthy, hearty homemade Vegetarian and Vegan Soups for Winter and Fall. Made with everyday ingredients.
Instant Pot Vegan Broccoli Soup
An Aromatic and delicious Winter Special Vegan Brocolli Soup with warming spices. Can be served as an appetiser or for brunch.
Check out this recipe
An Aromatic and delicious Winter Special Vegan Brocolli Soup with warming spices. Can be served as an appetiser or for brunch.
Thai Coconut Veg Noodle Soup
Thai Coconut Veg Noodle Soup is a delicious Gluten Free and Vegan one-pot-meal kind of soup with noodles and veggies simmered in an aromatic coconut milk broth.
Check out this recipe
Thai Coconut Veg Noodle Soup is a delicious Gluten Free and Vegan one-pot-meal kind of soup with noodles and veggies simmered in an aromatic coconut milk broth.
Corn Spinach Soup | Gluten Free + Vegan
Corn Spinach Soup is a delicious & Creamy Soup. Vegan and Gluten Free, and can be made quickly for a hearty meal / Appetiser.
Check out this recipe
Corn Spinach Soup is a delicious & Creamy Soup. Vegan and Gluten Free, and can be made quickly for a hearty meal / Appetiser.
Instant Pot Carrot Almond Soup | GF,Vegan
A delicious Vegan and Gluten Free Soup made with the goodness of carrots and almonds. Served best when hot with toasted bread or dinner rolls
Check out this recipe
Instant Pot Carrot Almond Soup | GF,Vegan
A delicious Gluten Free + Vegan Soup made with Chickpeas and warming Spices. Makes for a meal by itself or a thick broth for Winters.Pin

Click the video below to know how to cook Chickpeas in bulk to make soups / stews / Hummus using chickpeas in a jiffy

So, go ahead and make this – am sure it would be a winner especially on cloudy or wintery days. 

The original recipe called for both cooked brown lentils (whole) and chickpeas, but I used only the latter

Country : Morocco

Dish : Harira – Lentil and Chickpea soup

Spice level : Medium to high

Serving suggestions :  Toasted bread or just as a broth

Prep time : 15 mins | Cook time: 20 mins | Serves : 4

Adapted from here

PIN FOR LATER

Pin

Ingredients to make Moroccan Harira Soup:

  • Cooked chickpeas – 1 cup (if using canned, drain well and use)
  • Cooked brown lentils – ¼ cup (I skipped this)*See notes
  • Onion – 1 large – minced
  • Diced tomatoes – 2 large
  • Homemade Vegetable stock -4 cups (or use soup bullions with hot water)* See Notes
  • Olive oil – 1 TBSP
  • Garlic – 1 tsp – finely minced or about 3 pods, crushed.
  • Ginger grated – 1 tsp
  • Cayenne pepper / red spicy chilli powder – ½ tsp
  • Ground jeera / cumin – ½ tsp
  • Salt – to taste
  • Sugar – 1 tsp (opt.)
  • Lemon juice – 1 tsp (opt.)
  • Garnish : diced fresh red chillies, coriander.
Pin

How to make Moroccan Harira

  1. In a large soup pot, heat oil. Saute onions, garlic and ginger for3-4 mins. 
  2. Add the tomatoes and lightly sauté (we want them chunky).
  3. Now add salt, pepper, ground cumin, stock and bring to a simmer.
    Puree one handful of the boiled chickpeas without additional water. Add this puree and the cooked chickpeas and lentils (if using) to the stock and simmer gently for 8-10 minutes.
  4. Finish with lemon juice, coriander and sliced fresh red pepper.
  5. Serve hot with pita or any other bread !
A delicious Gluten Free + Vegan Soup made with Chickpeas and warming Spices. Makes for a meal by itself or a thick broth for Winters.Pin

Notes:

  • If using Soup bullions, go easy on the salt as it already contains salt.
  • If using brown lentils, soak them for 30 mins and parboil them, we don’t want them too mushy. 
  • You can also use an INSTANT POT to make this, shall be updating that method soon!
A delicious Gluten Free + Vegan Soup made with Chickpeas and warming Spices. Makes for a meal by itself or a thick broth for Winters.Pin

Moroccan Harira | Lentil & Chickpea soup | Vegan and GF Proteinicious soup

Kalyani
A delicious Gluten Free + Vegan Soup made with Chickpeas and warming Spices. Makes for a meal by itself or a thick broth for Winters.
No ratings yet
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Entree, Soup
Cuisine Moroccan, South African
Servings 4 servings
Calories 183 kcal

Equipment

  • Pots and Pans
  • Knife
  • Chopping Board

Ingredients
  

  • 1 cup chickpeas cooked / Canned, if using canned, drain well and use
  • 1/4 cup brown lentils Cooked, I skipped this, See notes
  • 1 Onion large, minced
  • 2 tomatoes Large, diced
  • 4 cups Vegetable Stock ( I used Homemade Vegetable stock see
  • 1 TBSP Olive oil
  • 1 tsp Garlic minced
  • 1 tsp Ginger grated
  • 1/2 tsp Cayenne pepper
  • 1 tsp Cumin powder
  • 1 tsp Salt adjust salt if using readymade soup bullions
  • 1 tsp Sugar optional
  • 1 tsp Lemon juice opt. But recommended
  • 1 tsp diced fresh red chillies
  • 1 tsp coriander stem tender stalks, diced thin

Instructions
 

  • In a large soup pot, heat oil. Saute onions, garlic and ginger for3-4 mins.
  • Add the tomatoes and lightly sauté (we want them chunky).
  • Now add salt, pepper, ground cumin, stock and bring to a simmer.
Puree one handful of the boiled chickpeas without additional water. Add this puree and the cooked chickpeas and lentils (if using) to the stock and simmer gently for 8-10 minutes.
  • Finish with lemon juice, coriander and sliced fresh red pepper.
  • Serve hot with any rustic bread

Notes

  1. If using Soup bullions, go easy on the salt as it already contains salt.
  2. If using brown lentils, soak them for 30 mins and parboil them, we don’t want them too mushy. 
  3. You can also use an INSTANT POT to make this, shall be updating that method soon!

Nutrition

Calories: 183kcalCarbohydrates: 28gProtein: 8gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1530mgPotassium: 444mgFiber: 8gSugar: 8gVitamin A: 1153IUVitamin C: 14mgCalcium: 46mgIron: 3mg
Keyword African Soup, Broth, Chickpea Soup, Easy Soups, Gluten Free Soup, Harira Soup, Moroccan Harira, Vegan Soup, Vegetarian Soup
Tried this recipe?Let us know how it was!
Tried this recipe?Follow @sizzlingtastebuds or tag #sizzlingtastebuds!

SUBSCRIBE TO MY NEWSLETTER

19 Comments

  1. cookingwithsapana

    Very well made Harira, so comforting and filling..

  2. Varada's Kitchen

    These stews are ideal for cold winter evenings. Lovely thick broth. Nice one

  3. A hearty, filling soup. I had prepared this long back and recall enjoying it.

  4. That bowl of harira is quite enough for me to finish my dinner happily rite now.

  5. Simple, flavorful and healthy soup.

  6. wow such an flavorful and tempting harira , make my mouth water.. so so inviting one !! perfect for a cold weather !!

  7. Love this Harira..yet never came around to making it..

  8. vaishali sabnani

    Wow the soup looks so good..anything with chick peas is going to taste awesome..lovely garnish and tempting soup.

  9. Wow what a delicious soup and your pics are awesome. Love it.

  10. MySpicyKitchen

    Harira is filling bowl of soup. I too like chickpeas in any forma and I think I will like this soup.

  11. A stunning bowl of goodness and flavor, Kalyani!

  12. Chef Mireille

    what a delicious protein packed bowl of soup

  13. Gayathri Kumar

    That looks like a filling bowl of soup….

  14. Priya Srinivasan - I Camp in My Kitchen

    Comforting harira, with cold climate setting here slowly, this is all we need for a warm night dinner!!!

  15. Superb! Lovely soup and we are huge fans of Chickpeas too 🙂

  16. This looks filling and tasty, I have never made this but something we will enjoy. I must make this sometime Harira sometime, Kalyani.

  17. preethi'scuisine

    This flavorful soup is a hearty meal in itself. I am a sucker for soups. Perfect for the cold weather.

  18. Mayuri Patel

    Moroccan Harira wow, looks so delish, filling and a soup that I wouldn't mind having often. Kalyani love the click too as it makes the soup more inviting.

  19. Harira soup looks so delicious and filling.. loaded with healthy ingredients and flavours I will love to give it a try soon for my family.

Thanks so much for dropping by.
We would love to hear how you liked this recipe.
Do take a moment to rate this recipe and leave a comment.

Your email address will not be published. Required fields are marked *

*

Recipe Rating