Looking for dinner inspo? Access meal plans, recipes and live online classes with Nellie's Cooking Club

My Account
View & Book Classes
relish mama logo white

Looking for dinner inspo?
Check out Nellie's Cooking Club

relish mama logo white
Menu

Vegetarian friendly Moroccan Harira soup

When travelling in Morocco, I love nothing more than a glorious bowl of harira. Restorative, warmly spiced and deeply comforting, it is the sort of soup that feels like a meal in itself. Traditional harira often contains lamb, but I have created this vegetarian version using chickpeas, red lentils and quinoa. It is hearty and full of flavour, with plenty of warming spice and a good squeeze of lemon to brighten everything at the end. Like so many good soups, this one is even better the following day. Make a generous batch and enjoy it for lunches and dinners, or freeze some for later.
Jump to Recipe
Vegetarian friendly Moroccan Harira soup

My Mum makes the most beautiful spiced red lentil soup. This soup gets better and better the following day or two.

My Mum makes the most beautiful spiced red lentil soup. I shared the recipe in my first book which was re-released just a couple of months ago (super exciting). It is the soup that she has always made for us as adults whenever she thinks we have needed nourishment and nurturing. We had this soup dropped off by Mum when our babies were born and whenever bedridden and in need of a Mother’s love. 

Recently, in Morocco, I enjoyed a few glorious bowls of harira soup. It reminded me a little of my Mum’s lovely soup. Similar base flavours from the spices and aromatic. I enjoyed a big bowl of this on my last day in Casablanca. I slurped up every mouthful, and it seemed to instantly nourish me. I enjoyed it along with Medjool dates and a glass of wine – not so nourishing but a fantastic way to reflect on our extraordinary tour. 

Since returning home, I have created a vegetarian version of harira soup (it usually contains lamb). Might I say that I am rather pleased with the results? 


This soup gets better and better the following day or two. Make a big batch and enjoy it for lunches, dinners or freeze some for later. 

nellie kerrison recipes relish mama

I’m Nellie, cooking teacher, recipe developer and founder of Relish Mama.

Since 2009, I’ve been bringing people together around real food, recipes made to cook, share, and enjoy.

Looking for more recipe inspiration?

Join the Cooking Club

The Recipe

Vegetarian friendly Moroccan Harira soup

Vegetarian friendly Moroccan Harira soup

When travelling in Morocco, I love nothing more than a glorious bowl of harira. Restorative, warmly spiced and deeply comforting, it is the sort of soup that feels like a meal in itself. Traditional harira often contains lamb, but I have created this vegetarian version using chickpeas, red lentils and quinoa. It is hearty and full of flavour, with plenty of warming spice and a good squeeze of lemon to brighten everything at the end. Like so many good soups, this one is even better the following day. Make a generous batch and enjoy it for lunches and dinners, or freeze some for later.
No ratings yet
Print Pin Rate
Course: Soup
Cuisine: Moroccan
Diet: Vegetarian
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 6
Calories: 390kcal
Author: Nellie Kerrison | Relish Mama
Cost: $20

Equipment

  • 1 Large saucepan
  • 1 Chopping board
  • 1 Sharp knife
  • 1 fine-mesh sieve or colander
  • 1 Wooden spoon
  • 1 Ladle

Ingredients

  • 4 tablespoons extra virgin olive oil
  • 2 onions finely chopped
  • 1 carrot finely chopped
  • 2 celery stalks finely chopped
  • 4 garlic cloves finely chopped or crushed
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 1 teaspoon ground cinnamon
  • 1 teaspoon sweet paprika
  • 1 teaspoon ground ginger
  • ½ teaspoon Aleppo chilli flakes
  • 2 tablespoons tomato paste
  • 150 g red lentils rinsed and drained
  • 100 g quinoa rinsed very well
  • 1 long red chilli split lengthways but kept intact
  • 400 g tin diced tomatoes
  • 400 g tin chickpeas drained and rinsed
  • 1.5 litres good-quality vegetable stock plus a little extra if needed
  • Sea salt
  • freshly cracked black pepper
  • ½–1 Juice lemon to taste

To serve

  • Natural yoghurt*
  • Extra virgin olive oil
  • A generous handful of fresh coriander roughly chopped
  • Chopped dates optional

Instructions

  • Heat the olive oil in a large saucepan over medium-low heat. Add the onions, carrot and celery with a good pinch of salt and cook gently for 8–10 minutes, stirring occasionally, until softened but not coloured.
  • Add the garlic and cook for 30 seconds.
  • Add the ground coriander, cumin, cinnamon, paprika, ginger and Aleppo chilli flakes. Cook, stirring, for about 1 minute until fragrant.
  • Add the tomato paste and cook for another 1–2 minutes, stirring continuously. This helps deepen its flavour.
  • Add the red lentils, whole chilli, tomatoes, chickpeas and vegetable stock. Stir well and bring to the boil.
  • Reduce the heat and simmer gently, partially covered, for 10 minutes.
  • Add the rinsed quinoa and continue simmering for another 15–18 minutes, or until the quinoa and lentils are tender. Stir occasionally, particularly towards the end, as the lentils will begin to thicken the soup.
  • Remove the whole chilli. Add a little extra stock or water if you would like a looser consistency.
  • Season generously with sea salt and freshly cracked black pepper. Add the lemon juice gradually, tasting as you go. The lemon is important here — it should lift and brighten the spices without making the soup overtly sour.
  • Ladle into bowls and finish with a spoonful of yoghurt, a drizzle of extra virgin olive oil and plenty of fresh coriander. Scatter with a few finely chopped dates if using.
  • Omit the yoghurt, or use a plant-based yoghurt, to make the soup vegan.

Nutrition

Calories: 390kcal | Carbohydrates: 55g | Protein: 17g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Sodium: 72mg | Potassium: 865mg | Fiber: 17g | Sugar: 9g | Vitamin A: 2190IU | Vitamin C: 24mg | Calcium: 110mg | Iron: 6mg

Love my recipes? You'll love my online Cooking Club.

Cooking skills, delicious food and community every month in the comfort of your own home.

If you whipped up this recipe and thought “yum!”, the Relish Mama Cooking Club is for you.


Join Nellie online each month for live cooking classes, and receive fresh, achievable recipes and meal ideas every week. It’s like having Relish Mama in your kitchen – keeping dinner interesting, seasonal and joy-filled.


Members also enjoy special perks for in person and online classes, plus a warm community of food lovers who are always ready to share what they’re cooking.

Join the Cooking Club
relish mama logo white
View and Book Classes
Account Login
Beginners Cooking Class in Melbourne with Relish Mama
Dinner is Sorted

5 Delicious Recipes for Free

Subscribe below to receive a working week of truly delicious dinners – all under 30 minutes.