Hearty Moroccan Harira: A Protein-Packed Vegan Soup to Fuel Your Gains

Dive into a bowl of Moroccan warmth and nourishment with this vibrant Harira—a lentil, chickpea, and tomato soup brimming with spices, protein, and plant-powered goodness. Whether you’re a vegan personal trainer aiming to build or maintain muscle mass, or simply craving layers of complex flavour, this recipe from @sophsplantkitchen has you covered. Let’s break it down and get cooking!

Why You’ll Love This Harira

• Muscle-friendly protein: Over 96 g of plant protein per batch (32 g per serving) from lentils, chickpeas, quinoa, and more.

• Rich, layered spices: Warm coriander, cumin, turmeric, cinnamon, smoked paprika, cayenne—and an optional heaping of Ras el hanout for that authentic Moroccan kick.

• Comforting, versatile: Creamy texture, bright lemon finish, and heaps of fresh coriander. Perfect on its own or with a slice of wholewheat sourdough.

Ingredients (Serves 3)

1. Base aromatics & oils

   • 50 ml olive oil

   • 1 medium white onion, finely chopped

   • 1 carrot, peeled and finely chopped

   • 2 stalks celery, finely chopped

   • 4 cloves garlic, minced

   • 1 tbsp grated ginger root

   • 1 tbsp olive oil (extra)

2. Spice mix

   • 1 tsp ground coriander

   • 1 tsp ground cumin

   • ½ tsp turmeric

   • ½ tsp cinnamon

   • ½ heaped tbsp Ras el hanout (optional, but highly recommended!)

   • ¼ tsp cayenne pepper

   • 1 tsp smoked paprika

   • ⅓ tsp cracked black pepper

3. Tomatoes & stock

   • 2 tbsp tomato purée

   • 2 tins chopped tomatoes + reserved can-rinse water (fill cans halfway, swill, add)

   • ½ tsp salt

   • 500 ml (2 cups) vegetable stock

4. Legumes & grains

   • 150 g dried red lentils, rinsed

   • 150 g dried green lentils, rinsed

   • 100 g dried quinoa, rinsed

   • 600 g cooked chickpeas, rinsed

5. Finishing touches

   • Juice of ½ lemon

   • Salt and pepper to taste (feel free to go wild with fresh cracked black pepper)

   • To serve: vegan cream (e.g., cashew cream), plenty of fresh coriander, lemon wedges, fresh red chilli

6. With

   • 3 slices wholewheat sourdough (5 g protein per slice)

Method

1. Prep and sweat the veg

   • Measure out spices; chop onion, carrot, celery; mince garlic and grate ginger.

   • Heat 50 ml olive oil in a pan over medium heat. Test by sizzling a tiny onion piece. Once hot, add onion, celery, carrot, and a pinch of salt. Fry 8–10 mins until onion is translucent and volume reduced.

2. Build the spice base

   • Stir in garlic and ginger; fry 2–3 mins.

   • Push veg to the side, add extra tbsp oil to the centre, then sprinkle in all spices. Stir to combine, letting spices bloom in the oil.

3. Add tomatoes

   • Mix in tomato purée.

   • Pour in chopped tomatoes and reserved can water. Optionally, blend some of this mixture (scoop into blender or use stick blender) for a smoother texture.

4. Simmer with lentils

   • Stir in veg stock, bring to a boil, then reduce to a gentle simmer.

   • Add rinsed red and green lentils. Cook ~30 mins, stirring occasionally, until lentils soften.

5. Finish with quinoa & chickpeas

   • Stir in quinoa and chickpeas; simmer 15 mins more until quinoa “spiral” unfurls.

6. Brighten & season

   • Squeeze in lemon juice; season with salt and plenty of cracked pepper. Add water if too thick.

7. Serve

   • Ladle into bowls, swirl vegan cream on top, scatter fresh coriander, chilli slices, and a lemon wedge. Pair with warm sourdough.

Tips & Variations

• Ras el hanout swap: If you can’t find it, boost the individual spices (coriander, cumin, turmeric, etc.) by an extra ¼ tsp each.

• Texture play: For a silky finish, blend half the soup before adding lentils, then stir back in for pockets of lentil and chickpea bite.

• Bulk it up: Stir in a handful of chopped kale or spinach in the last 5 mins for extra greens.

• Meal-prep magic: Keeps beautifully in the fridge for 4–5 days or freeze in portions for up to 3 months.

Essential Tools

To streamline your Harira-making experience and elevate your kitchen game, here are the key tools to grab from Amazon:

1. Heavy-Bottomed Soup Pot or Dutch Oven Click here

   • 5–6 qt capacity; ensures even heat distribution and avoids burning the base.

2. High-Quality Immersion (Stick) Blender Click here

   • For blitzing part of the soup directly in the pot, no extra dishes.

3. Fine-Mesh Strainer Click here

   • Ideal for rinsing lentils, quinoa, and chickpeas thoroughly without losing grains.

4. Garlic Press Click here v

   • Quick, uniform garlic mincing—saves time and prevents stray skins.

5. Microplane Grater Click here

   • Perfect for fresh ginger, ensuring a fine grate that disperses evenly.

6. Measuring Spoons & Cups Set Click here

   • Accurate spice and liquid measurements—essential for balance of flavour.

7. Spice Grinder (Optional) Click here

   • Freshly grind whole spices like coriander and cumin for peak aroma.

Whether you’re smashing a leg day, unwinding after a busy schedule, or simply craving exotic comfort food, this vegan Moroccan Harira is your ticket to deep flavour and serious protein. Enjoy!