Veggie harira recipe

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This veggie harira is a lightly spiced soup from Morocco and it’s 500 calories per portion.

Veggie harira
(Image credit: Future)
  • Vegetarian
Preparation Time25 mins
Cooking Time1 hours 20 mins
Cost RangeCheap
Nutrition Per PortionRDA
Calories500 Kcal25%
Saturated Fat1 g5%
Fat9.5 g14%
Carbohydrates71 g27%

Our veggie harira takes 25 minutes to prepare but can be made in bulk and frozen in batches too. 

Traditionally a harira is made with lamb meat but our meat-free version still packs in the flavour thanks to a clever selection of spices. Depending on the harissa paste you buy, the spiciness will vary. If you need to tame the chilli, be sure to serve it with plenty of natural yogurts. 

Please note the nutrition for this recipe is based on a serving with one toasted wholemeal pitta. 


  • 2tbsp olive oil
  • 1 onion, diced
  • 1 celery stalk, finely chopped
  • 2 carrots, diced
  • 2 garlic cloves, crushed
  • 2tsp sweet paprika
  • 1tsp cinnamon
  • 1tsp cumin
  • Pinch saffron
  • 1tbsp harissa paste
  • 2tbsp tomato purée
  • 500ml vegetable stock
  • 400g tin chopped tomatoes
  • 400g tin chickpeas, rinsed and drained
  • 175g green dried lentils
  • Zest 1 lemon
  • Small bunch coriander, leaves and stalks separated, and stalks finely chopped
  • 100g green olives, sliced
  • Natural yogurt, to serve
  • 4 wholemeal pitta bread, toasted




  1. Heat the oil in a heavy-based casserole. Add the onion, celery and carrots, then season. Cook until softened, around 15 minutes. Stir in the garlic, spices, harissa and tomato purée, and cook for a further 1 minute.
  2. Add the stock, tomatoes, chickpeas, lentils, lemon zest and coriander stalks, plus 500ml water. Cover, then simmer on a medium-low heat for 50 minutes. Uncover and continue to simmer for 15 minutes until soupy.
  3. Spoon into warmed bowls, scatter over the coriander leaves and olives, add a dollop of yogurt and serve with toasted pitta bread, if you like.

Top tips for making this veggie harira

Get more value for your money using dried chickpeas. Soak 200g overnight, they will expand and nearly double the weight.

How to freeze a veggie harira?

All the harira to cool completely then transfer to freezer-safe containers or food bags. It’s best to freeze in portions so that you can defrost exactly what you need. Defrost overnight then reheat in the microwave or on the hob until piping hot. 

What are the traditional ingredients in a harira?

Alongside pieces of lamb, a harira is usually made with dried legumes such as lentils, chickpeas, and fava beans. This recipe uses tinned chickpeas for speed and you can use a mix of cooked lentils too if you like.

Harira is usually served during Ramadan to break fast but it can be enjoyed at any time of year when you’re craving something warm and comforting. 

Why should you add coriander at the end of cooking time?

If you add coriander too soon and cook it for too long, it loses many of its health-boosting properties. Coriander also has a delicate flavour and if cooked for too long this is lost too. If you don’t like the flavour of coriander you can swap it for parsley or simply leave out the fresh herbs.

Profile picture of Jessica Ransom
Jessica Ransom

"To make this meal suitable for little ones that you might be starting to wean, use homemade vegetable stock or 0% salt stock and only season the adult portions with salt once the children's portions have been removed from the pot. You might also like to mash the mixture up a little or blitz it to a puree." 

We like to cook the harira in a pot that we can take to the table and everyone can serve themselves.

ProCook Cast Iron Casserole - View at ProCook

ProCook Cast Iron Casserole - View at ProCook

Available in a selection of different colours, this 30cm,  6.2L oval casserole dish is perfect for making stews, soups, and even a pot-roasted chicken. It works on all hobs, including induction, and has a 25 year guarantee. 

This carrot and butternut squash soup is another hearty veggie option or our cream of tomato soup is a classic choice. You might also like Gordon Ramsay's pumpkin soup with wild mushrooms. 

Georgia Sparks
Junior Food Writer

Georgia Sparks is Junior Food Writer, working across Woman & Home, Woman’s Weekly, Chat and She's passionate about food and is most content knife and fork in hand around the table with family and friends. Georgia works within the Food Team at Future Plc where she can usually be found in the kitchen developing and testing recipes as well as assisting on shoots and writing food features. When Georgia isn’t eating or writing about food she enjoys working on her fitness, being outside and spending time with her friends and family.

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