20Ingredients
540Calories
20Minutes

Harira is a traditional moroccan soup made with lamb, chickpeas, lentils, rice and packed with a punch of flavor in every spoonful. Seasoned with ginger, cinnamon, saffron, and turmeric, this moroccan inspired soup is a great hot meal for those especially cold days.

Ingredients

  • 200 grams chickpeas
  • 100 grams lentils
  • 100 grams rice
  • 1 brown onion (finely chopped)
  • 2 celery stalks (finely chopped)
  • 3 tomatoes (large, coarsely chopped)
  • 400 grams lamb cubes
  • 2 garlic cloves (crushed)
  • 2 tablespoons ground ginger
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground black pepper
  • 1 teaspoon turmeric
  • saffron
  • 0.5 liters water (boiled)
  • 2 tablespoons flour
  • 125 milliliters chicken stock
  • cilantro leaves (or mint leaves)
  • salt
  • ground black pepper
  • lemon slices

Directions

  1. Soak dried chickpeas overnight in a bowl filled with water; or use canned chickpeas.
  2. Melt the butter in a large pot.
  3. Fry the onion, celery, and garlic until the onion is tender.
  4. Add ginger, cinnamon, pepper, turmeric, and a pinch of saffron, cook until aromas are released.
  5. Add the lamb, simmer for 10 minutes so the spices penetrate the meat.
  6. Add chickpeas and tomatoes, keep stirring until the tomatoes are tender.
  7. Pour in water, and bring to a boil. Cover and simmer for 35 minutes.
  8. Add the lentils and rice.
  9. Mix the flour with chicken stock. Pour the mixture into the pan. Continue cooking and stirring until the soup thickens, and the rice is cooked, for about 25 minutes.
  10. Remove from heat.
  11. Garnish with coriander or mint leaves, and lemon slices.
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NutritionView more

540Calories
Sodium20%DV470mg
Fat37%DV24g
Protein59%DV30g
Carbs17%DV51g
Fiber56%DV14g

PER SERVING *

Calories540Calories from Fat220
% DAILY VALUE*
Total Fat24g37%
Saturated Fat10g50%
Trans Fat
Cholesterol75mg25%
Sodium470mg20%
Potassium980mg28%
Protein30g59%
Calories from Fat220
% DAILY VALUE*
Total Carbohydrate51g17%
Dietary Fiber14g56%
Sugars5g10%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Reviews(1)

Yummly User
Jenny J. 10 Jul 2015
This soup is pleasing to the eye and the palate. The blend of garbanzos, lentils and lamb give a good shot of protein and the spices heighten the flavor. We garnished with cilantro.