Vegan Harira Soup with Medjool Dates

Prep Time 15 minutes
Cook Time 40 minutes
Servings 6 people

With all it's spices and flavouring it's no mystery why Harira soup has been a staple in Moroccan cuisine over the centuries. Try this hearty vegan version made with Medjool dates.


How It's Made


  • 2 tablespoons
  • 1 yellow onion
  • 2 garlic cloves
  • 2 celery sticks
  • 2 carrots
  • 1 tablespoon fresh ginger
  • 1/2 teaspoon paprika
  • 1/2 tablespoon
  • 1/2 tablespoon
  • 1/2 teaspoon
  • 2 tablespoons of tomato puree
  • 4 large tomatoes
  • 4 cups of vegetable broth
  • 1/2 cup of brown rice
  • 2 cups of cooked chickpeas, rinsed & drained
  • 10 pitted
  • A few branches of fresh parsley
  • 2 tablespoons of lemon juice


  1. Mince the onion and garlic and dice the carrots and celery.
  2. In a large pot over medium heat warm the coconut oil. Sauté the onions, garlic, celery and carrots until golden, about 5 minutes.
  3. In the meantime, grate the ginger and mix all the spices into the large pot (paprika, cumin, turmeric, cinnamon and grated ginger).
  4. Dice the tomatoes.
  5. Add the tomato purée, vegetable broth, diced tomatoes and brown rice to the large pot.
  6. Bring to a boil, then let simmer for 45 minutes on low heat - until the rice is cooked. (If you choose to use white rice, it should only take about 20 minutes).
  7. Add the chickpeas and adjust seasoning to taste. Let simmer for 5 minutes.
  8. Dice the Medjool dates and chop the parsley.
  9. Serve the soup in a shallow bowl. Garnish each dish with the diced dates, chopped parsley and a drizzle of fresh lemon juice.
Emilie Gaillet
Recipe By

Emilie Gaillet

Emilie creates healthy, and tasty recipes for PRANA as well as her own blog, Murmures. Her passion lies in the creation of recipes - from the chopping and stirring to the presentation and styling of her dishes.


Delicious Written By: Sylvie Trotter
I made this one for the first time last night with a combination of Prana spices and fresh tomatoes from our garden.My husband said that it was the best soup he has ever had!