Lamb & Chickpea Harira (Moroccan)
Dinner · Moroccan · Ready in 60 min · Serves 2
A thick, aromatic stew rich with tender lamb, chickpeas, lentils, and tomatoes, spiced with cinnamon and ginger. The ultimate Moroccan iftar soup. Warming, nourishing, and deeply satisfying.
Per serving
- Calories
- 380
- Protein
- 22 g
- Carbs
- 44 g
- Fat
- 10 g
- Fibre
- 11 g
Vitamins and minerals, % of a day’s needs
- Iron52%
- Vitamin D1%
- B12135%
- Zinc88%
- Magnesium36%
- Omega-337%
- Vitamin C20%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 250 g Lamb shoulder
- 200 g Chickpeas (canned)
- 100 g Red lentils
- 300 ml Canned tomatoes
- 500 ml Vegetable broth
- 100 g Onion
- 1 tsp Ground cinnamon
- 1 tsp Ground ginger
- 2 tbsp Olive oil
Method
- 1
Cut 250g lamb shoulder into 2cm cubes. Heat 2 tbsp olive oil in a large pot over medium-high heat. Brown the lamb in batches for 5 minutes per side, until deeply browned. Remove and set aside.
- 2
Dice 100g onion finely. Add to the pot and cook for 4 minutes until soft and golden. Stir in 2 tsp ground cinnamon and ginger, cooking for 1 minute until fragrant.
- 3
Return the lamb to the pot. Add 100g rinsed red lentils, 200g drained canned chickpeas, 300ml canned tomatoes, and 500ml vegetable broth. Stir well and bring to a boil.
- 4
Reduce heat to low, cover partially, and simmer for 35-40 minutes until the lamb is tender, the lentils have softened, and the broth has thickened into a rich stew. Stir occasionally.
- 5
Taste and adjust seasoning with salt and pepper. Ladle into bowls and serve piping hot. Harira is traditional with dates or bread for crumbling into the soup.
