Moroccan Vegetarian & Vegan Guide: 20 Plant-Based Recipes

📖 Traditional Seven Vegetable Tagine

⏰ Timeline: 1 Hour 15 Minutes

Serves: 6

🌱 100% Vegan

The Seven Vegetables (Traditional):

1. Carrots
2. Turnips
3. Zucchini
4. Tomatoes
5. Cabbage
6. Pumpkin/Squash
7. Fava beans (or green beans)

Note: You can substitute with available vegetables, but traditionally use 7 different types

Ingredients:

Vegetables:

• 3 large carrots, cut into chunks
• 2 turnips, quartered
• 2 zucchini, cut into chunks
• 3 tomatoes, quartered
• 1/4 cabbage, cut into wedges
• 500g pumpkin or butternut squash, cubed
• 1 cup fava beans (fresh or frozen) or green beans

Aromatics & Spices:

• 2 large onions, sliced
• 4 cloves garlic, minced
• 1/4 cup olive oil
• 2 tsp ras el hanout
• 1 tsp ground ginger
• 1 tsp turmeric
• 1 tsp paprika
• 1/2 tsp black pepper
• Large pinch saffron threads (optional but wonderful)
• Salt to taste

Herbs & Garnish:

• 1/2 cup fresh cilantro, chopped
• 1/2 cup fresh parsley, chopped
• 1 preserved lemon, quartered
• 1/2 cup green olives
• 2 cups water or vegetable stock

Instructions:

🎯 Pro Tips:

• Layering matters: Add vegetables in order of cooking time—hardest first, softest last
• Don't overcook: Vegetables should be tender but still hold shape, not mushy
• Sauce consistency: Should have some liquid but not be soupy. Reduce at end if needed
• Preserved lemon is key: It adds the authentic Moroccan brightness. Don't skip!
• Serving: With crusty bread or over couscous

📖 Vegetarian Couscous

⏰ Timeline: 1.5 Hours

Serves: 6-8

🌱 Vegan (if skipping butter)

Ingredients:

For the couscous:

• 500g couscous (medium grain)
• 1/2 cup olive oil (or 3 tbsp butter for vegetarian version)
• 1 tsp salt
• Water for steaming

For the vegetable stew:

• 3 onions, quartered
• 4 carrots, cut into chunks
• 3 turnips, quartered
• 2 zucchini, cut into chunks
• 1 small cabbage, cut into wedges
• 500g pumpkin, cubed
• 2 cups cooked chickpeas (1 can, drained)
• 3 tomatoes, halved
• 1/4 cup olive oil
• 2 tsp ras el hanout
• 1 tsp ginger
• 1 tsp turmeric
• 1 tsp paprika
• Pinch saffron
• Salt & pepper
• 2 liters water or vegetable stock
• Fresh cilantro and parsley, chopped

Instructions:

Part 1: Prepare the vegetable stew (1 hour):

1. In large pot or bottom of couscoussier, heat olive oil. Add onions, cook 5 minutes
2. Add all spices, cook 1 minute
3. Add water/stock, bring to boil
4. Add harder vegetables (carrots, turnips, pumpkin, chickpeas). Simmer 30 minutes
5. Add softer vegetables (zucchini, cabbage, tomatoes). Simmer 20 more minutes
6. Add herbs. Season with salt and pepper

Part 2: Steam the couscous (30 minutes):

1. Place couscous in large shallow dish. Drizzle with 1/2 cup water, fluff with fingers to moisten evenly
2. Let sit 10 minutes (grains absorb water and swell)
3. Place couscous in couscoussier steamer basket (or steamer) over the vegetable pot. Steam 20 minutes, uncovered
4. Remove couscous to dish, break up lumps, drizzle with olive oil (or add butter), add salt. Fluff with fork
5. Return to steamer, steam 10 more minutes
6. Fluff again before serving

Part 3: Serve:

1. Mound couscous on large platter
2. Arrange vegetables on top
3. Ladle some broth over everything
4. Serve extra broth in bowls on the side

🎯 Couscous Success Tips:

• Proper steaming is key: Don't rush. Two steamings create light, fluffy couscous
• Break up all lumps: Between steamings, break apart any clumps with fingers or fork
• The broth matters: It should be flavorful and aromatic. Some people drink it like soup!
• Alternative if no couscoussier: Use instant couscous (follow package directions) and make vegetable stew separately

📖 Moroccan Lentil Tagine

⏰ Timeline: 50 Minutes

Serves: 6

🌱 100% Vegan

Ingredients:

• 2 cups brown or green lentils, rinsed
• 2 onions, chopped
• 3 carrots, diced
• 3 tomatoes, diced (or 1 can crushed tomatoes)
• 4 cloves garlic, minced
• 1/4 cup olive oil
• 2 tsp cumin
• 1 tsp paprika
• 1 tsp turmeric
• 1 tsp ginger
• 1/2 tsp cinnamon
• 4 cups vegetable stock or water
• 1/2 cup cilantro, chopped
• 1/2 cup parsley, chopped
• Salt & pepper
• Lemon juice to finish

Instructions:

1. Heat olive oil in tagine/pot. Sauté onions 5 minutes until soft
2. Add garlic and all spices, cook 1 minute
3. Add tomatoes, cook 5 minutes until breaking down
4. Add lentils, carrots, and stock. Bring to boil
5. Reduce heat, cover, simmer 30-35 minutes until lentils are tender but not mushy
6. Add herbs, lemon juice. Season with salt and pepper
7. Serve with bread or over rice

🎯 Lentil Tips:

• Don't pre-soak: Lentils don't need soaking (unlike chickpeas)
• Watch the liquid: Add more stock if it gets too thick. Should be stew-like, not soup
• Lemon at the end: Brightens all the flavors
• Protein powerhouse: This dish is complete protein when served with bread/rice

📖 Fresh Fava Bean Tagine

⏰ Timeline: 45 Minutes

Serves: 4-6

🌱 100% Vegan

Ingredients:

• 1kg fresh fava beans, shelled (or 500g frozen)
• 3 tomatoes, diced
• 2 onions, chopped
• 4 garlic cloves, minced
• 3 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp turmeric
• 1 preserved lemon, diced
• 1/2 cup green olives
• Fresh cilantro and parsley
• 1 cup water
• Salt & pepper

Instructions:

1. Heat olive oil, sauté onions until soft
2. Add garlic and spices, cook 1 minute
3. Add tomatoes, cook 5 minutes
4. Add fava beans and water. Cover, simmer 20-25 minutes until beans are tender
5. Add preserved lemon and olives. Simmer 5 more minutes
6. Add fresh herbs. Adjust seasoning
7. Serve with bread

📖 Moroccan Chickpea Tagine

⏰ Timeline: 40 Minutes (using canned chickpeas)

Serves: 6

🌱 100% Vegan

Ingredients:

• 3 cans (800g each) chickpeas, drained and rinsed
• 1 large can (800g) crushed tomatoes
• 2 onions, chopped
• 4 garlic cloves, minced
• 3 tbsp olive oil
• 2 tsp cumin
• 2 tsp paprika
• 1 tsp turmeric
• 1 tsp ginger
• 1/2 tsp cayenne (optional)
• 1 cup vegetable stock
• Fresh cilantro and parsley
• Salt & pepper

Instructions:

1. Heat oil, sauté onions until golden (8-10 minutes for deeper flavor)
2. Add garlic and all spices, cook 1 minute
3. Add crushed tomatoes, cook 10 minutes until thickened
4. Add chickpeas and stock. Simmer 15-20 minutes until sauce is thick and chickpeas are well-coated
5. Add herbs. Season to taste
6. Serve with bread or couscous

🎯 Chickpea Variations:

• Add vegetables: Spinach, chard, or zucchini in last 10 minutes
• Make it creamy: Mash some chickpeas with the back of a spoon for thicker sauce
• Spice it up: Add harissa for heat
• From scratch: Use dried chickpeas (soak overnight, cook 1-2 hours before making tagine)

📖 Traditional Bissara

🌱 100% Vegan

Quick version:

• 500g dried split fava beans, soaked overnight
• 6 cups water
• 4-6 garlic cloves
• 2 tsp cumin
• 1 tsp paprika
• Salt
• For serving: Olive oil, extra cumin, bread

Cook beans with garlic until very soft (1.5 hours), blend until smooth, season with cumin, paprika, salt. Serve with generous olive oil drizzle and extra cumin.

📖 Vegetarian Harira

⏰ Timeline: 1 Hour 15 Minutes

Serves: 8

🌱 100% Vegan

Ingredients:

• 1 cup brown lentils
• 2 cans (800g) chickpeas, drained
• 1 large can (800g) crushed tomatoes
• 4 fresh tomatoes, grated
• 2 onions, finely chopped
• 1 cup celery, chopped
• 3 tbsp olive oil
• 3 tbsp tomato paste
• 2 tsp ginger
• 1 tsp turmeric
• 1 tsp black pepper
• 2 cinnamon sticks
• 100g vermicelli or broken angel hair pasta
• 3 tbsp flour (for tedouira - thickening)
• Large bunch cilantro, chopped
• Large bunch parsley, chopped
• 2 liters vegetable stock or water
• Salt to taste
• Lemon wedges for serving

Instructions:

1. Heat oil, sauté onions and celery until soft
2. Add grated tomatoes, tomato paste, spices. Cook 5 minutes
3. Add crushed tomatoes, lentils, half the herbs, and stock. Bring to boil
4. Reduce heat, simmer 45 minutes until lentils are tender
5. Add chickpeas and vermicelli, cook 10 minutes
6. Mix flour with 1 cup cold water until smooth. Slowly pour into soup while stirring constantly (tedouira - traditional thickening technique). Simmer 5 minutes
7. Add remaining fresh herbs. Adjust salt
8. Serve with lemon wedges and dates (traditional Ramadan accompaniment)

🎯 Vegetarian Harira Notes:

• Just as authentic: Many Moroccan families make vegetarian harira regularly
• Protein-rich: Lentils + chickpeas = complete protein
• The tedouira is traditional: Creates the signature thick, smooth texture
• Better the next day: Flavors meld overnight. Reheat gently

📖 Quick Vegetable Soup

⏰ Timeline: 40 Minutes

Serves: 6

🌱 100% Vegan

Ingredients:

• 1 can chickpeas, drained
• 2 carrots, diced
• 2 potatoes, diced
• 1 zucchini, diced
• 2 tomatoes, diced
• 1 onion, chopped
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• 6 cups vegetable stock
• Fresh herbs (cilantro, parsley)
• Salt & pepper

Instructions:

1. Sauté onion in olive oil until soft
2. Add spices, cook 1 minute
3. Add all vegetables, chickpeas, and stock
4. Bring to boil, reduce heat, simmer 25-30 minutes until vegetables are tender
5. Add herbs. Season to taste
6. Serve with bread

📖 Celebration Rice

⏰ Timeline: 35 Minutes

Serves: 6

🌱 Vegan

Ingredients:

• 2 cups basmati rice, rinsed
• 3 tbsp olive oil (or vegan butter)
• 1 onion, finely diced
• 1/2 cup raisins
• 1/2 cup slivered almonds
• 1 tsp cinnamon
• 1/2 tsp turmeric
• 1/4 tsp saffron threads (soaked in 2 tbsp warm water)
• 3 cups vegetable stock
• Salt

Instructions:

1. Toast almonds in dry pan until golden. Set aside
2. Heat oil, sauté onion until golden
3. Add rice, stir to coat with oil, cook 2 minutes
4. Add spices (cinnamon, turmeric, saffron water), stir
5. Add stock and salt. Bring to boil
6. Reduce heat to low, cover tightly, cook 15 minutes (don't lift lid!)
7. Remove from heat, let steam 5 minutes
8. Fluff with fork, stir in raisins and toasted almonds
9. Serve as side or main

📖 Vegetable Bulgur

⏰ Timeline: 30 Minutes

Serves: 4-6

🌱 100% Vegan

Ingredients:

• 2 cups coarse bulgur wheat
• 3 cups vegetable stock
• 2 tbsp olive oil
• 1 onion, diced
• 1 carrot, diced small
• 1 zucchini, diced small
• 1 red bell pepper, diced
• 1 tsp cumin
• 1/2 tsp cinnamon
• Salt & pepper
• Fresh parsley and mint
• Lemon juice

Instructions:

1. Heat oil, sauté onion until soft
2. Add carrots and pepper, cook 5 minutes
3. Add bulgur and spices, stir to coat
4. Add stock, bring to boil
5. Reduce heat, cover, simmer 12-15 minutes until bulgur is tender and liquid absorbed
6. Add zucchini in last 5 minutes
7. Fluff with fork, stir in herbs and lemon juice
8. Serve warm or at room temperature

📖 Traditional White Bean Stew

⏰ Timeline: 45 Minutes (using canned beans)

Serves: 6

🌱 100% Vegan

Ingredients:

• 3 cans (800g each) white beans (cannellini or navy beans)
• 1 can (400g) crushed tomatoes
• 2 onions, chopped
• 4 garlic cloves, minced
• 3 tbsp olive oil
• 2 tsp cumin
• 1 tsp paprika
• 1/2 tsp cayenne
• 1 cup vegetable stock
• Fresh parsley and cilantro
• Salt & pepper
• Lemon juice to finish

Instructions:

1. Heat oil, sauté onions until very soft (10 minutes)
2. Add garlic and spices, cook 1 minute
3. Add crushed tomatoes, cook 10 minutes until thick
4. Add beans and stock, simmer 15-20 minutes
5. Mash some beans with back of spoon for creamier texture
6. Add herbs and lemon juice
7. Serve with bread

🎯 Bean Stew Tips:

• Cook low and slow: Lets flavors meld
• Mashing creates creaminess: No need for dairy!
• Leftovers improve: Even better next day

📖 Red Lentil Soup

⏰ Timeline: 40 Minutes

Serves: 6

🌱 100% Vegan

Ingredients:

• 2 cups red lentils, rinsed
• 3 large carrots, chopped
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp turmeric
• 1 tsp ginger
• 6 cups vegetable stock
• Fresh cilantro
• Lemon juice
• Salt & pepper

Instructions:

1. Heat oil, sauté onion until soft
2. Add garlic and spices, cook 1 minute
3. Add carrots, lentils, and stock. Bring to boil
4. Reduce heat, simmer 25 minutes until lentils and carrots are very soft
5. Blend with immersion blender until smooth (or transfer to regular blender)
6. Add lemon juice, cilantro. Season to taste
7. Serve with bread or crusty croutons

📖 Vegan Moroccan Breakfast

🌱 100% Vegan

The Spread:

• Bread: Khobz, batbout, or harcha (made without butter/milk)
• Spreads:
  - Amlou (almond butter with argan oil and agave syrup instead of honey)
  - Olive oil with za'atar for dipping
  - Jam (check for gelatin)
• Protein:
  - Cooked fava beans with cumin and olive oil
  - Hummus (chickpea dip)
• Vegetables:
  - Sliced tomatoes
  - Cucumber
  - Olives
• Beverage:
  - Moroccan mint tea (no milk)
  - Fresh orange juice

Assembly: Arrange everything on table, eat with bread, enjoy leisurely.