Harira soup (vegan, with tofu)

If you’re looking for a hearty, comforting, and deeply nourishing soup that’s both plant-based and packed with flavor, this vegan Harira-inspired soup is exactly what you need. Whether you're observing a meatless day, honoring Lent, or simply craving something light, anti-inflammatory, and easy to digest, this recipe is a winner. It offers the rich, spiced soul of traditional Moroccan Harira, but with a modern, functional twist: I’ve added shredded tofu to boost the protein content and keep it entirely plant-based.

Why This Soup Is a Superfood Bowl for Women? So many women struggle with low energy, blood sugar imbalances, digestive issues, or hormone disruption. What we eat during these times matters deeply. This soup supports:

• Hormonal balance with anti-inflammatory spices like turmeric, cinnamon, and cumin

• Energy and iron levels with lentils and chickpeas, both rich in plant-based iron and B vitamins

• Muscle repair and blood sugar stability thanks to the protein boost from tofu and legumes

• Gut health and digestion with fiber, resistant starches, and prebiotic-rich veggies

It’s also gluten-free, dairy-free, and grain-free, making it gentle on the gut and friendly to nearly every dietary preference.

The Ingredients that Work Hard for You

• Red lentils – cook quickly, rich in fiber and plant protein

• Chickpeas (garbanzo beans) – provide texture, satiety, and gut-nourishing fiber

• Tofu – shredded and simmered, it soaks up the spices and brings complete protein to the dish

• Carrots, onions, bell peppers – rich in antioxidants and vibrant plant compounds

• Tomatoes – a natural source of lycopene and acidity that balances the soup

• Spices – turmeric, cumin, coriander, cinnamon, black pepper, and chili not only add depth but support inflammation reduction and digestion

• Parsley & lemon juice – brighten the flavor and support liver detox pathways

You can serve it as-is, or pair it with a scoop of rice, quinoa, millet, polenta, or steamed greens. It also reheats beautifully, making it perfect for meal prep.

Eating well doesn't have to be complicated or bland. This vegan Harira is proof that a bowl of soup can be comforting, healing, and powerfully nutritious. It's the kind of meal that supports your energy and hormones without weighing you down.

Food is medicine—and in this case, it’s absolutely delicious, too.

RECIPE

Ingredients

• 1 cup red lentils, soaked 4–6 hours, then drained

• 1 can garbanzo beans (chickpeas), boiled

• 1 can (450g) diced tomatoes

• 2 medium carrots, diced

• 1 small red onion, diced

• 1 cup rainbow bell peppers, chopped

• 1 block firm tofu, shredded and well-drained

• 1 bunch fresh parsley, chopped

• 2 Tbsp olive oil, avocado oil, or animal fat

• 2 Tbsp lemon juice

• 6 cups water

Spices

• 1 tsp black pepper

• 1 tsp turmeric

• 1 tsp ground cumin

• 1 tsp ground coriander

• 2 Tbsp ginger-garlic paste

• ½ tsp cinnamon

• ½ tsp chili flakes (adjust to heat preference)

• 1 Tbsp pink Himalayan salt

Instructions

1. Prep ahead: Soak the red lentils, shred and drain tofu, and chop all vegetables and herbs. Measure out all the spices.

2. Bloom the spices: In a large soup pot, heat oil over medium heat. Add the spices and stir for 30 seconds until aromatic.

3. Infuse the tofu: Add the shredded tofu to the pot and sauté for 3 minutes, allowing it to absorb the spice blend.

4. Sauté the veggies: Stir in the onion, carrots, and bell peppers. Cook for another 5 minutes until softened.

5. Simmer the stew: Add the diced tomatoes, chickpeas, soaked lentils, and water. Bring to a simmer and cook for 30 minutes to allow the flavors to meld and the lentils to fully cook.

6. Finish and serve: Turn off the heat. Stir in lemon juice and chopped parsley. Taste and adjust seasoning if needed.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana