Harira (Moroccan Lentil & Tomato Soup)
Harira is Morocco’s deliciously fragrant tomato and lentil soup which is most often served during Ramadan to break the fast. It is simple to prepare but requires a few hours of cooking time. It’s worth it!
| Ingredients
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Instructions
- Heat the oil in a pan and brown the meat for 5 minutes.
- Add the coriander, parsley, celery, onion, tomatoes, butter and spices. Add the chickpeas if starting with dried chickpeas. Add 2 litres (8 cups) of water or meat stock and stir well.
- Mix the tomato paste with 125 ml (½ cup) water. Add the lentils and tomato paste mixture into the pan. Bring to the boil and simmer uncovered for 2 hours. Skim off any foam that may form initially from the meat fat.
- Add in the rice or noodles, and the chickpeas if using tinned chickpeas. Simmer for a further 10 minutes.
- Slowly pour the beaten eggs into the simmering soup, stirring constantly.
- Continue simmering for 1 minute while stirring. Adjust the seasoning and serve.
Titli's Tips
Serve with a wedge of lemon that may be squeezed into the soup, bread and a green salad for a hearty meal.
Instead of using egg to thicken the soup you can whisk 4 tbsp of flour into 250 ml (1 cup) of water and add that slowly to the soup. Cook for 5 minutes after adding the flour to remove the flour taste.
When reheating harira, don’t bring it to a boil. Heat over a medium heat and stir frequently to avoid the lentils sticking to the bottom of the pan.
Instead of using egg to thicken the soup you can whisk 4 tbsp of flour into 250 ml (1 cup) of water and add that slowly to the soup. Cook for 5 minutes after adding the flour to remove the flour taste.
When reheating harira, don’t bring it to a boil. Heat over a medium heat and stir frequently to avoid the lentils sticking to the bottom of the pan.
Nutrition Facts
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Amount Per Serving
% Daily Value
Calories 316
15%
Calories from Fat 188
Total Fat 20.9g
32%
Saturated Fat 7.5g
37%
Unsaturated Fat 12.2g
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Amount Per Serving
% Daily Value
Total Carbohydrate 18.5g
6%
Dietary Fibre 3.7g
14%
Sugars 4.3g
Protein 15.4g
30%
Cholesterol 85.2mgs
28%
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