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Moroccan Harira (Lentil Soup)
Harira is a popular Moroccan lentil soup served during Ramandan. Watch and learn how to make a richly seasoned tomato soup in just an hour!
Prep Time
16 mins
Cook Time
16 mins
Total Time
50 mins
Servings: 6
Calories: 381 kcal
Course:
Soup
Cuisine:
Moroccan
Ingredients
- 1 ½ cups cooked chickpeas (See Note 1)
- 1 cup green lentils
- 1 lb ground turkey (See Note 2)
- 2 tbsp olive oil
- 15 oz tomato puree or crushed tomatoes
- 1 white onion (See Note 3)
- 2 stalks celery chopped
- 1 tbsp fresh ginger paste or 1 inch piece, minced
- 1/2 cup fresh chopped parsley reserve 1 tbsp for garnish
- 3/4 cup fresh chopped cilantro reserve 1 tbsp for garnish
- 1 tsp salt
- 1 tsp cinnamon
- 1 tsp paprika
- 1/2 tsp Turmeric
- ⅛ tsp red pepper flakes
- ⅛ tsp saffron
- 2 1/2 cups chicken stock
- 2 lemons
Instructions
- In a large soup pot or Dutch oven add the olive oil and sauté the ground turkey and brown. Add the tomatoes, onion, chopped celery, ginger paste. Stir and cook on medium heat for 5 minutes.
- Add the herbs, spices, chicken broth, chickpeas and lentils. Bring to a boil, then reduce heat to simmer, cover and allow to cook for 24 minutes. Stir occasionally to avoid any sticking on bottom.
- Serve with lemon wedges (optional) and top with some reserved chopped parsley and cilantro. Feel free to serve with warm bread, lavash or flat bread of choice.
Cup of Yum
Notes
- If using dried chickpeas you will need to plan ahead. Cover 3/4 cup chickpeas with water by 2 inches and soak overnight. Next day, cook per package instructions, drain and set aside. Otherwise use 15 oz canned, drained chickpeas.
- Feel free to substitute lamb, beef or chicken, diced instead of ground turkey.
- Grate the onion or process it to a thick pulp in a food processor.
Nutrition Information
Calories
381kcal
(19%)
Carbohydrates
43g
(14%)
Protein
34g
(68%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Cholesterol
45mg
(15%)
Sodium
586mg
(24%)
Potassium
1062mg
(30%)
Fiber
16g
(64%)
Sugar
8g
(16%)
Vitamin A
1320IU
(26%)
Vitamin C
42mg
(47%)
Calcium
75mg
(8%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 381
% Daily Value*
| Calories | 381kcal | 19% |
| Carbohydrates | 43g | 14% |
| Protein | 34g | 68% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 45mg | 15% |
| Sodium | 586mg | 24% |
| Potassium | 1062mg | 23% |
| Fiber | 16g | 64% |
| Sugar | 8g | 16% |
| Vitamin A | 1320IU | 26% |
| Vitamin C | 42mg | 47% |
| Calcium | 75mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.