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4.5 from 12 votes

Harira soup (vegetarian, vegan)

Harira is a traditional Moroccan recipe – a hearty nourishing soup packed with lentils, chickpeas and lots of vegetables. Delicious, satisfying and quick to make in your Instant Pot.

Prep Time
5 mins
Cook Time
5 mins
Total Time
19 mins
Servings: 6
Calories: 344 kcal
Course: Soup
Cuisine: Moroccan

Ingredients

  • 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

Instructions

Instant Pot method
    Cup of Yum
  1. Heat the oil using the ‘sauté’ function and cook the onion over medium heat for about five minutes. Add the spices and stir to combine.
  2. Add the celery, carrot, lentils, chickpeas, passata and stock. Stir in half the herbs, cover, set vent to ‘sealing’ and cook for 13 minutes at high pressure. Release the pressure manually.
  3. Add the pasta, cover and cook for zero minutes at high pressure. This should be sufficient time to cook small pasta shapes. Release the pressure manually.
  4. Stir in the remaining herbs just before serving. Taste and adjust the seasoning.
  5. Serve with lemon wedges on the side or a little apple cider vinegar stirred in.
Stovetop method
  1. Heat the oil in a large saucepan and cook the onion over medium heat for about five minutes.
  2. Add the spices and stir to combine.
  3. Add the celery, carrot, lentils, chickpeas, passata and stock.
  4. Stir in half the herbs, bring to a simmer and cook over low heat for 20 minutes.
  5. Stir in the pasta and cook for however long the recommended cooking time is. Serve as above.
Slow cooker method
  1. Add all the ingredients apart from herbs and pasta and cook on low for 4 hours.
  2. Add the pasta and half the herbs and cook for another 20-30 minutes on low until the pasta is cooked through. Serve as above.

Notes

  • You can leave the pasta out if you prefer or intend to freeze the soup.
  • The soup is quite thick but if you find it too thick you can stir in some hot water to dilute.
  • Slimming World instructions
  • This soup is zero syns if you use Fry Light instead of olive oil. If you use olive oil then it works out as 1 syn per serving (based on 6 servings).
  • Please note I am not affiliated in any way with Slimming World. Syn values are based on the Slimming World online calculator. Nutritional information is always approximate, and will depend on ingredients you choose.

Nutrition Information

Calories 344kcal (17%) Carbohydrates 59g (20%) Protein 17g (34%) Fat 4g (6%) Sodium 447mg (19%) Potassium 978mg (28%) Fiber 18g (72%) Sugar 9g (18%) Vitamin A 3965IU (79%) Vitamin C 12.5mg (14%) Calcium 89mg (9%) Iron 6.1mg (34%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 344

% Daily Value*

Calories 344kcal 17%
Carbohydrates 59g 20%
Protein 17g 34%
Fat 4g 6%
Sodium 447mg 19%
Potassium 978mg 21%
Fiber 18g 72%
Sugar 9g 18%
Vitamin A 3965IU 79%
Vitamin C 12.5mg 14%
Calcium 89mg 9%
Iron 6.1mg 34%

* Percent Daily Values are based on a 2,000 calorie diet.