Harira soup (vegetarian, vegan)
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Harira is a traditional Moroccan soup packed with lentils, chickpeas, and vegetables in a warm, spiced broth. It's hearty and nourishing with warm spices like cinnamon, ginger, and paprika. Perfect as a filling lunch or dinner.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 6- 1 tbsp olive oil
- 1 large onion (, finely diced)
- 1 tsp salt
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- 1/2 tsp smoked paprika
- 1/4 tsp chilli flakes
- 3 celery stalks (, finely diced)
- 2 carrots (, finely diced)
- 200 g | 1 cup green lentils (, rinsed)
- 400 g | 14oz tin chickpeas (, drained)
- 400 g | 14oz tin plum tomatoes (, liquidised or passata)
- 1.7 litres / quarts vegetable stock
- Small bunch parsley (, chopped and divided)
- Small bunch coriander ((cilantro), chopped and divided)
- 80 g | 1/2 cup small pasta shapes
- Salt and pepper to season
- Lemon wedges to serve
At a glance
PER SERVING · TIME 19M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 5m
- Cook
- 18m
- Sodium
- 1495mg
- Total sugar
- 11g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 771mg
- Calcium
- 138mg
- Iron
- 6mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 5M
- SODIUM
- 1495MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.