Plate of harira, a North African stew made with chickpeas, lentils, rice and vegetables. Served with sauerkraut

Harira: North African Vegetable Soup-Stew

  • Author: Michal Martinek
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: Serves 46 1x
  • Cuisine: Moroccan


North African soup-stew made with chickpeas, brown rice, red lentils and vegetables. Scented with aromatic spices. Great vegan weeknight dinner.



  • 2 tablespoons olive oil
  • 1 cup finely chopped, peeled yellow onion (about 1 medium onion)
  • ½ cup finely chopped, trimmed celery (about 1 large celery stalk)
  • ½ cup finely chopped, peeled carrot (about 2 small carrots)
  • 1 teaspoon turmeric
  • 1 teaspoon salt
  • ½ teaspoon cinnamon
  • ¼ teaspoon dried ginger
  • ¼ teaspoon cumin
  • ¼ teaspoon freshly ground black pepper
  • 1 15-ounce can (411 g) diced tomatoes with their juices
  • 2 cups cooked chickpeas, or 1 15-ounce can cooked chickpeas
  • ½ cup dried red lentils, rinsed
  • ½ cup brown rice, rinsed
  • 3 cups vegetable stock
  • ½ cup finely chopped, fresh parsley
  • White yogurt to serve (optional)
  • Fermented vegetables, such as sauerkraut to serve (optional)


  1. Heat the olive oil in a medium saucepan or Dutch oven over medium heat.
  2. Add the onion, celery and carrot, and cook, stirring occasionally, until softened, about 5 minutes.
  3. Stir in the turmeric, salt, cinnamon, ginger, cumin, and black pepper. Cook, stirring frequently, for 1 minute.
  4. Add the tomatoes with their juices, chickpeas, lentils, rice, and vegetable stock. Cover with a lid and bring to a boil over high heat. Reduce the heat to low, keep covered, and simmer, stirring occasionally, until soft and thickened, about 50 minutes.
  5. Turn the heat off and stir in the parsley. Taste and add more salt and/or black pepper to taste.
  6. Serve with the yogurt and fermented vegetables.
  7. Store the harira in the refrigerator for up to 3 days, or freeze for up to 2 months.

Keywords: Harira