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Harira soup recipe

Harira soup recipe

19 ratings

Harira soup is believed to come from North Africa and is commonly served in Morocco and Algeria. This layered, spicy tomato-based bowl is filled with chunks of tender lamb meat, soft lentils and chickpeas and garnished with fresh herbs and lemon juice just before serving. See method

  • Serves 4
  • 10mins to prepare and 60mins to cook
  • 518 calories / serving
  • Healthy
  • Dairy-free

Ingredients

  • 400g Halal lamb shoulder, cut into small pieces
  • 1tbsp olive oil
  • 2 medium onions, chopped quite small, but not too finely
  • 1 clove garlic, crushed to a paste
  • 1 red and 1 green chilli, deseeded and finely chopped
  • 1 tsp ground cumin
  • 1tsp ground ginger
  • 1tsp ground cinnamon
  • 1tbsp of tomato puree
  • 1.5 litres Halal vegetable stock
  • 1 x 400g tin chopped tomatoes
  • 2 handfuls red lentils
  • 1 x 400g can chickpeas, drained and rinsed

To serve

  • lemon juice
  • handful roughly chopped fresh mint
  • handful of coriander leaves
If you don't have chopped tomatoes, chop up a tin of plum tomatoes instead

Each serving contains

  • Energy

    2170kj
    518kcal     26%

  • Fat

    19g 27%

  • Saturates

    6g 32%

  • Sugars

    8g 9%

  • Salt

    1.7g 28%

of the reference intake
Carbohydrate 38.6g Protein 43.4g Fibre 9.6g

Method

Harira soup is believed to come from North Africa and is commonly served in Morocco and Algeria. This layered, spicy tomato-based bowl is filled with chunks of tender lamb meat, soft lentils and chickpeas and garnished with fresh herbs and lemon juice just before serving.

  1. Heat the oil in a large pan over a medium heat and cook the lamb for a few minutes on each side to brown. Remove the meat from the pan and with a slotted spoon and add the onion, garlic, and chopped chillis and cook, stirring for about 5 minutes until the onions are softened, but not browned.
  2. Stir in the ground spices and cook for another minute, then stir in the tomato purée, stock, tomatoes and lentils. Bring to the boil then simmer for about 45 minutes, after which add the chickpeas and simmer for another 15 minutes.
  3. Before serving stir the lemon juice (about 1/2 a lemon should do, but add as much or a little to taste) into the soup and season. Spoon into bowls and top with the fresh herbs.

See all Ramadan recipes

*Some Halal products may only be available in limited stores.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.


 

 

 

 

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