Harira

Savor the comforting warmth of Harira, a traditional Moroccan soup brimming with rich flavors and hearty ingredients. This wholesome dish features tender lamb, protein-packed chickpeas, and red lentils simmered in a fragrant blend of spices like cinnamon, cumin, turmeric, and ginger. With the addition of tangy tomatoes, vermicelli noodles, and fresh herbs like parsley and coriander, every spoonful is a delightful explosion of taste and texture. Perfect as a satisfying main course or a starter, Harira’s vibrant aroma and soul-soothing warmth make it a beloved choice for Ramadan or cozy evenings. Serve it with fresh lemon wedges to add a refreshing citrusy zing to each bite. This one-pot wonder is easy to prepare and perfect for feeding a crowd.

Nutriscore Rating: 70/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 1 large onion, chopped
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 250 grams lamb shoulder, cut into small cubes
• 400 grams canned chickpeas, drained and rinsed
• 100 grams red lentils, rinsed
• 400 grams canned tomatoes, chopped
• 2 tablespoons tomato paste
• 1.5 liters lamb or chicken stock
• 100 grams uncooked vermicelli noodles
• 0.5 cup fresh coriander, chopped
• 0.5 cup fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 1 lemon, cut into wedges for serving

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and celery, and cook until the onion becomes translucent, about 5 minutes.

Step 3

Add the minced garlic and cook for an additional 1 minute, stirring frequently.

Step 4

Stir in the cinnamon, ginger, turmeric, cumin, and paprika, cooking until the spices are fragrant.

Step 5

Add the lamb cubes to the pot and cook until the meat is browned on all sides.

Step 6

Tip in the chickpeas, lentils, chopped tomatoes, and tomato paste, and mix everything well.

Step 7

Pour in the stock, stirring everything together, and bring the mixture to a simmer.

Step 8

Reduce the heat to low, cover the pot, and let it simmer for about 60 minutes, or until the lamb and lentils are tender.

Step 9

Stir in the vermicelli noodles and cook for another 10-12 minutes until the noodles are tender.

Step 10

Add the chopped coriander and parsley, stirring through the soup.

Step 11

Season the soup with salt and pepper to taste.

Step 12

Serve hot, garnished with lemon wedges on the side for an extra burst of freshness.

Nutrition Facts

Serving size	3509 grams (3509.0g)

Amount per serving	% Daily Value*
Calories	2491

Total Fat 116.40g	149%
Saturated Fat 34.00g	170%
Polyunsaturated Fat 4.00g
Cholesterol 243mg	81%
Sodium 9897mg	430%
Total Carbohydrate 258.40g	94%
Dietary Fiber 54.10g	193%
Total Sugars 47.60g
Protein 118.00g	236%

Vitamin D 0IU	0%
Calcium 992mg	76%
Iron 42mg	234%
Potassium 5950mg	127%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.0%

Protein: 18.5%

Carbs: 40.5%