Moroccan Harira (Lentil, Chickpea & Tomato Soup)
The spiced tomato, lentil and chickpea soup Moroccan families break the Ramadan fast with, made with a little lean beef, fresh herbs, ginger and cinnamon. Hearty, warming and full of protein and iron.
Diet swaps
- Gluten-free: Use a gluten-free flour blend (or cornstarch to thicken).
Check labels on packaged foods if you have an allergy or celiac disease.
Ingredients
- 8 oz Lean beef stew meat or lamb, cut small
- 1 tbsp Extra-virgin olive oil
- 1 Onion, finely chopped
- 2 stalks Celery, chopped
- 1/2 cup Fresh cilantro, chopped
- 1/2 cup Fresh parsley, chopped
- 1 tsp each Ground ginger, turmeric and cumin
- 1/2 tsp Ground cinnamon
- 1 (28 oz) can Crushed tomatoes
- 2 tbsp Tomato paste
- 3/4 cup Brown or green lentils, rinsed
- 8 cups Low-sodium chicken broth
- 1 (15 oz) can Chickpeas, rinsed
- 1/4 cup Broken vermicelli
- 2 tbsp All-purpose flour
- 1 Lemon, cut into wedges
Directions
- Brown the beef in the oil in a large pot. Add the onion, celery, half the herbs and all the spices and cook 5 minutes.
- Add the tomatoes, tomato paste, lentils and broth. Bring to a boil, then simmer, covered, 35 minutes until the lentils are tender.
- Add the chickpeas and vermicelli and simmer 5 minutes.
- Whisk the flour with 1/2 cup cold water until smooth and stir it into the soup. Simmer 5 minutes, stirring, until it turns silky and thick.
- Stir in the remaining herbs and serve with lemon wedges.
Calorie breakdown
Lentils 85 · chickpeas 58 · beef 50 · tomatoes 30 · vermicelli 30 · olive oil 20 · broth 13 · flour 10 · onion 8 · tomato paste 5 · celery 2 · spices 2 · herbs 1 · lemon 1
💡 Lighter tip: Make it vegetarian by leaving out the meat and using vegetable broth. It stays under 270 calories a bowl.
Helpful for this recipe
Dutch ovenShop on Amazon →Spice jar setShop on Amazon →How to choose real extra virgin olive oilRead the guide →Our guide to safe, non-toxic cookwareSee picks →