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Harira

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Popular during Ramadan, this hearty, traditional Moroccan soup is nutritious, soothing and hydrating.
Serves
6
Prep
20 minutes
Cook
1 hour and 30 minutes
Each 537g serving contains (excludes serving suggestion)
KCal
345
Carbs
29.0g
Fibre
10.0g
Protein
28.4g
Fat
11.3g
Saturates
3.50g
Sugars
12.5g
Salt
1.00g
Portion Fruit & Veg
3
Ingredients
Ingredients
1 tbsp olive oil
200g onion, chopped
500g lean lamb, cut into 1cm cubes
3 peppers – red, yellow and green, chopped
2 carrots, diced
1 aubergine, chopped into 2cm cubes
3 cloves garlic, chopped
1 heaped tsp paprika
1 heaped tsp cumin
1 rounded tsp turmeric
1 heaped tsp cinnamon
1 x 400g can chopped tomatoes
1 vegetable stock cube (gluten-free)
1.5 litre boiling water
1 x 400g can chickpeas (with their water)
1 x 400g can green lentils (with their water)
170g pot 0% fat Greek yogurt
30g bunch fresh coriander, chopped
lemon wedges
Method
  1. Heat the oil in a large pan, add the onion and cook for 5 minutes until starting to brown.
  2. Add the lamb and cook for a further 7 minutes, stirring regularly.
  3. Now add the peppers, carrots and aubergine, mix well and cook for 5 minutes.
  4. Next, add the garlic, paprika, cumin, turmeric and cinnamon. Mix well, then add the tomatoes, crumble in the stock cube and stir in the water.
  5. Bring to the boil, stir and cover. Turn down the heat and simmer gently for 1 hour, then add the chickpeas and lentils, including their water. Mix well and cook for a further 30 minutes.
  6. Meanwhile, mix the yogurt and coriander together.
  7. Ladle the soup into bowls and top with a dollop of the coriander yogurt and a squeeze of lemon.
Chefs tips
  • For a veggie version, swap the lamb for a pack of marinated or smoked tofu and a can of mixed beans.
  • Harira also works well with chicken or beef.
  • Keeps in the fridge for 2-3 days – it tastes even better the day after you've made it.
  • Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave and reheat until piping hot throughout.
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