Harira (Moroccan Tomato, Lentil & Beef Soup)
Harira is a flavorful Moroccan soup made with tomato, lentils, beef, and spices, perfect for iftar during Ramadan.
Equipment
- large pot
Ingredients
Base Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 pound beef stew meat cut into bite-size pieces
- 1 medium onion diced
- 2 stalks celery chopped
- ¾ cup fresh cilantro minced, divided
- ¾ cup fresh parsley minced, divided
- 8 cups water
- 1 28-ounce can crushed tomatoes
- 1 cup dry brown or green lentils rinsed
- 1 cup canned chickpeas no-salt-added, rinsed
- 1 tablespoon ground pepper
- 2 teaspoons ground ginger
- 1 ½ teaspoons salt
- ½ teaspoon ground turmeric
- ½ teaspoon ground cinnamon
- 1 cup fideo noodles or broken vermicelli
Instructions
Cooking Instructions
- Heat oil in a large pot over medium heat. Add beef, onion, celery and ¼ cup each cilantro and parsley. Cook, stirring occasionally, until the beef is browned and the onion and celery are softened, about 10 minutes.
- Add water, tomatoes and their juice, lentils, chickpeas, pepper, ginger, salt, turmeric and cinnamon to the pot. Bring to a boil over high heat, then reduce heat to a simmer. Cook, covered and stirring once or twice, until the beef and lentils are tender, about 45 minutes.
- Stir the soup well; add noodles. Cook over medium-high heat, stirring occasionally, until the noodles are tender, 5 to 7 minutes. Stir in the remaining ½ cup each cilantro and parsley. Serve garnished with more cilantro, if desired.
Notes
Harira can have many variations and can be enjoyed with various side dishes like dates and milk.
Nutrition
Serving: 1cupsCalories: 329kcalCarbohydrates: 37gProtein: 29gFat: 9gSaturated Fat: 2gCholesterol: 56mgSodium: 645mgPotassium: 807mgFiber: 7gSugar: 7gVitamin C: 20mgCalcium: 91mgIron: 6mg
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