Made with red lentils, chickpeas, tomatoes, and spices, this harissa soup is hearty and flavorful. It’s completely plant-based and packed with protein and fiber, making it a perfect meal for any day of the week.

harissa soup
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If you’re looking for a nutrient-packed meal with a spicy kick, you’ll love this harissa soup. The addition of harissa, a North African chili paste, gives it a bold, spicy flavor. I love this paste because it’s a shortcut to adding a layer of flavor to the broth. I had my mom taste test this one and she gave it two thumbs up!

What Is Harissa?

If you’ve never heard of harissa, it’s a chili pepper paste that is common in North African food. It’s usually made with a variety of peppers, along with garlic, coriander, and saffron. There are various levels of heat, so I recommend tasting the harissa before adding it to this recipe. The harissa I bought at Whole Foods was fairly mild, but I also bought harissa at Trader Joe’s and it had a stronger kick. The Mina brand is sold at places like Kroger, Wegmans, and Food Lion, so it’s pretty easy to find. You can reduce the amount if your paste is particularly spicy.

What are red lentils?

Red lentils are a unique type of lentil because they break down when cooked. While other kinds of lentils typically hold their shape, red lentils soften quickly. Since they’re a unique type of lentil, don’t try to substitute green, brown, or black lentils in place of red lentils in this recipe. The other kinds of lentils won’t break down into the soup.

How to Make Harissa Soup

Heat the olive oil in a large pot over medium heat. Add the chopped yellow onion and diced carrots. Sauté for 5–6 minutes.
Stir in the minced garlic, harissa, cumin, turmeric, and paprika. Cook for about one minute.
Add the red lentils, chickpeas, diced tomatoes, salt, pepper, and broth.
Cover and simmer for 25–30 minutes or until the lentils are tender. Stir occasionally to prevent sticking.
Add the spinach and stir until wilted, about 2–3 minutes.

How to Store and Reheat Leftovers

This harissa soup is perfect for meal prep as it stores and reheats beautifully. To keep it fresh, refrigerate it in an airtight container for up to 4 days or freeze it for up to 3 months in a freezer-safe container. When ready to enjoy, reheat it on the stovetop over medium heat, adding a splash of broth or water if needed, or microwave it in 30-second intervals, stirring in between, until warmed through.

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Harissa Soup

Harissa Soup

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  • Author: Liz Thomson
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 8 cups 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan
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Description

Made with red lentils, chickpeas, tomatoes, and spices, this harissa soup is both hearty and flavorful. It’s completely plant-based and packed with protein and fiber, making it a perfect meal for any day of the week.

Ingredients

Units Scale
  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 3 carrots, peeled and diced
  • 2 garlic cloves, minced
  • 3 tablespoons harissa
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup red lentils, rinsed
  • 1 (14.5-ounce) can chickpeas, drained and rinsed
  • 1 (28-ounce) can diced tomatoes
  • 4 cups vegetable broth
  • 1 cup spinach

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the chopped yellow onion and diced carrots. Sauté for 5–6 minutes, stirring occasionally, until the vegetables are slightly softened.
  2. Stir in the minced garlic, harissa, cumin, turmeric, and paprika. Cook for about one minute, stirring constantly, until the spices become fragrant.
  3. Add the red lentils, chickpeas, diced tomatoes, salt, and black pepper to the pot. Stir to combine.
  4. Add the vegetable broth and bring the mixture to a boil, then reduce the heat to low.
  5. Cover and simmer for 25–30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.

  6. Add the spinach and stir until wilted, about 2–3 minutes.