Moroccan harira (vegan)

A Moroccan vegan dish built on whole ingredients.

Servings: 4
Active time: 30 min
Total time: 1 h 30 min

Organic sourcing

Carrots, celery, and spinach are on the Dirty Dozen list — worth sourcing organic to reduce pesticide exposure. Legumes have low residues, so the organic upgrade is modest here.

Ingredients

• 2 tbsp extra-virgin olive oil
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 2 celery stalks, diced
• 2 large carrots, diced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground cinnamon
• 1/2 tsp ground turmeric
• 1/4 tsp ground ginger
• 1/4 tsp ground black pepper
• 1 cup diced tomatoes
• 1/2 cup dried green lentils
• 1/2 cup dried chickpeas, soaked overnight
• 6 cups vegetable stock
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped fresh parsley
• 1 tsp sea salt, to taste
• 1/4 cup fresh lemon juice

Method

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic. Sauté until softened, about 5 minutes.
3. Stir in the celery and carrots and cook for another 5 minutes.
4. Add all the spices: cumin, coriander, cinnamon, turmeric, ginger, and black pepper.
5. Stir in the diced tomatoes and cook for 3 minutes.
6. Add the lentils, chickpeas, and vegetable stock to the pot.
7. Bring to a boil, then reduce the heat and simmer for about 1 hour, until the lentils and chickpeas are tender.
8. Stir in the cilantro and parsley, and season with sea salt and lemon juice.
9. Adjust seasoning to taste and serve hot.

Notes

• For a richer flavor, let the soup sit for a few hours before serving.
• Serve with crusty bread for a complete meal.
• You can freeze leftovers for up to 3 months.

Source

Paraphrased from the culinary canon by Organic.is editors, 2026. Classic Moroccan recipe. If you'd like a specific source for further reading, ask Tinni (bottom-right) for a book recommendation.