harira-moroccan-soup
Harira - Moroccan Soup
Prep Time
10 mins
Cook Time
1 hr 15 mins
Total Time
1 hr 25 mins
 

Harira is a Moroccan soup loaded with tomatoes lentils, meat, chickpeas and spices. It is traditionally eaten during Ramadan since it is healthy and filling. 

Course: Main Course
Cuisine: Moroccan
Servings: 6
Calories: 192 kcal
Author: Tamara at Foodieverse
Ingredients
  • 2 tbsp olive oil
  • 1 medium onion, diced
  • 1 celery stalk, diced
  • 200 grams lamb pieces
  • 1 tsp ground cumin
  • 1/2 tsp turmeric
  • 1/2 tsp ground ginger
  • 1/2 tsp ground cinnamon
  • 1 tsp salt
  • 1.2 tsp black pepper
  • pinch of saffron
  • 1 bay leaf
  • 1/2 cup lentils (soaked in water for 15 minutes and drained)
  • 1 can (400 grams) canned, chopped tomatoes
  • 1 tbsp tomato paste
  • 2 tbsp chopped parsley
  • 2 tbsp chopped coriander (cilantro)
  • 1 cup canned chickpeas (rinsed and drained)
  • 6 cups water
  • 1 egg
  • 1 tbsp flour (dissolved in 2 tbsp water)
Instructions
  1. Heat oil in pot and saute onions and celery 2 minutes. 

  2. Brown meat and add all the ground spices (cumin, turmeric, ginger, cinnamon, saffron, salt and black pepper). Cook 2 minutes.

  3. Add lentils and stir well. 

  4. Add 4 cups water, cover and cook on medium heat for 30 minutes.

  5. Uncover, add canned tomatoes, tomato paste, bay leaf and 2 cups water.

  6. Add chopped parsley and coriander.

  7. Cover, lower heat and cook 15 minutes.

  8. Add chickpeas and flour mixture to thicken soup. 

  9. Beat egg and drizzle into soup. Stir well.

  10. Simmer for 5 more minutes and serve with bread and dates (optional).

Nutrition Facts
Harira - Moroccan Soup
Amount Per Serving (250 g)
Calories 192 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Cholesterol 48mg 16%
Sodium 537mg 22%
Potassium 364mg 10%
Total Carbohydrates 16g 5%
Dietary Fiber 6g 24%
Sugars 1g
Protein 13g 26%
Vitamin A 2.2%
Vitamin C 3.4%
Calcium 4.6%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.