Moroccan Harira Lamb and Chickpeas Soup
User Reviews
5.0
3 reviews
Excellent
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Prep Time
20 mins
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Cook Time
1 hr 20 mins
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Total Time
1 hr 50 mins
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Servings
4 people
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Calories
696 kcal
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Course
Main Course, Soup
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Cuisine
Mediterranean, Middle Eastern, Moroccan
Moroccan Harira Lamb and Chickpeas Soup
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Moroccan Harira Soup is a hearty and delicious combination of lamb or veal, lentils, and chickpeas that is typically served during the Holy month of Ramadan to break the fast (Iftar) after a long day of fasting.
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Ingredients
- 1 tablespoon olive oil
- 450 g lamb (small diced)
- 1 large onion (finely chopped)
- 1 stick celery (finely diced)
- 2 cloves garlic (finely chopped)
- 1 teaspoon salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon ground ginger
- ¼ teaspoon cinnamon powder
- 1 tablespoon tomato paste
- 400 g tomato passata (pureed strained tomatoes)
- 1300 ml vegetable stock or chicken stock
- 150 g dried chickpeas (soaked overnight)
- 100 g green lentils (washed and drained)
- 70 g vermicelli, ditalini or orzo pasta
- chopped parsley or coriander (to garnish)
- Lemon wedges (to serve)
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Instructions
- Soak the dry chickpeas in plenty of water overnight or for a minimum of 8 hours. Drain and set aside.
- In a large heavy-based pot or a Dutch oven, heat 1 tablespoon olive oil.
- Sear the diced lamb in batches to ensure equally golden-brown meat.
- Reduce the heat, add the onions along with celery, and sauté until they get a nice, slight browning. Then, toss in the chopped garlic.
- Add 1 teaspoon salt, ½ teaspoon freshly ground black pepper, ½ teaspoon ground cumin, ½ teaspoon ground coriander, ¼ teaspoon ground ginger, and ¼ teaspoon cinnamon powder.
- Stir in 1 tablespoon tomato paste and cook for a couple of minutes.
- Pour in 400g tomato passata or pureed strained tomatoes, and let it simmer for a few minutes.
- Next, add the stock, soaked chickpeas and washed and drained green lentils.
- Give them a good stir, cover the pot and gently simmer for 1 hour 15 minutes, until the lamb and chickpeas are softened.
- Add the pasta, stir well, and cook for further 15 minutes, or until the pasta soften.
- Adjust the seasoning if needed, garnish with chopped parsley or coriander.
- Ladle the Moroccan Harira Soup into bowls and serve hot with lemon wedges on the side.
Equipments used:
Notes
- Dried chickpeas are the best option as they absorb all the flavors while cooking with lamb and all the seasonings. Soak them overnight before cooking.
- Before you begin cooking, chop and measure your ingredients. It'll make the whole cooking process smoother and help you manage everything as you go.
- Caramelise the meat for an added layer of richness to your soup. Avoid overcrowding the pan, do it in batches if necessary.
- The key to most of the delightful soups, sauces, and stews is definitely a good-quality homemade stock.
- I do not recommend substituting green lentils with red lentils, as the latter tends to become mushy and change the traditional texture of the soup.
- Let the Harira soup gently simmer. This slow-cooking technique lets the flavors blend, resulting in a tastier and heartier soup.
- Like many soups, Moroccan Harira often tastes even better the next day as the flavors have more time to meld.<
Nutrition Information
Show Details
Calories
696kcal
(35%)
Carbohydrates
65g
(22%)
Protein
36g
(72%)
Fat
33g
(51%)
Saturated Fat
12g
(60%)
Polyunsaturated Fat
4g
Monounsaturated Fat
14g
Cholesterol
82mg
(27%)
Sodium
2136mg
(89%)
Potassium
1184mg
(34%)
Fiber
17g
(68%)
Sugar
12g
(24%)
Vitamin A
951IU
(19%)
Vitamin C
16mg
(18%)
Calcium
130mg
(13%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 696 kcal
% Daily Value*
| Calories | 696kcal | 35% |
| Carbohydrates | 65g | 22% |
| Protein | 36g | 72% |
| Fat | 33g | 51% |
| Saturated Fat | 12g | 60% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 14g | 70% |
| Cholesterol | 82mg | 27% |
| Sodium | 2136mg | 89% |
| Potassium | 1184mg | 25% |
| Fiber | 17g | 68% |
| Sugar | 12g | 24% |
| Vitamin A | 951IU | 19% |
| Vitamin C | 16mg | 18% |
| Calcium | 130mg | 13% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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