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5 from 1 vote

Moroccan Harira Lamb and Chickpeas Soup

Moroccan Harira Soup is a hearty and delicious combination of lamb or veal, lentils, and chickpeas that is typically served during the Holy month of Ramadan to break the fast (Iftar) after a long day of fasting.
Prep Time20 minutes
Cook Time1 hour 30 minutes
Total Time1 hour 50 minutes
Course: Main Course, Soup
Cuisine: Mediterranean, Middle Eastern, Moroccan
Diet: Low Lactose
Servings: 4 people
Calories: 509kcal
Author: Ayla Clulee

Equipment

  • 1 kitchen scale
  • 1 measuring spoons
  • 1 Measuring cups
  • 1 Sharp knife
  • 1 Lodge Dutch oven

Ingredients

  • 1 tablespoon olive oil
  • 1 lbs lamb (small diced) (450 grams)
  • 1 large onion (finely chopped)
  • 1 stick celery (finely diced)
  • 2 cloves garlic (finely chopped)
  • 1 teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground ginger
  • ¼ teaspoon cinnamon powder
  • 1 tablespoon tomato paste
  • 1 ¾ cups tomato passata (400 grams)
  • 5 ½ cups vegetable stock or chicken stock (1300 ml)
  • ¾ cup dried chickpeas (soaked overnight) (150 grams)
  • ½ cup green lentils (washed and drained)
  • ⅓ cup vermicelli, ditalini or orzo pasta
  • chopped parsley or coriander (to garnish)
  • lemon wedges (to serve)
US Customary - Metric

Instructions

  • Soak the dry chickpeas in plenty of water overnight or for a minimum of 8 hours. Drain and set aside.
  • In a large heavy-based pot or a Dutch oven, heat 1 tablespoon olive oil.
  • Sear the diced lamb in batches to ensure equally golden-brown meat.
  • Reduce the heat, add the onions along with celery, and sauté until they get a nice, slight browning. Then, toss in the chopped garlic.
  • Add 1 teaspoon salt, ½ teaspoon freshly ground black pepper, ½ teaspoon ground cumin, ½ teaspoon ground coriander, ¼ teaspoon ground ginger, and ¼ teaspoon cinnamon powder.
  • Stir in 1 tablespoon tomato paste and cook for a couple of minutes.
  • Pour in the tomato passata or pureed strained tomatoes, and let it simmer for a few minutes.
  • Next, add the stock, soaked chickpeas and washed and drained green lentils.
  • Give them a good stir, cover the pot and gently simmer for 1 hour 15 minutes, until the lamb and chickpeas are softened.
  • Add the pasta, stir well, and cook for further 15 minutes, or until the pasta soften.
  • Adjust the seasoning if needed, garnish with chopped parsley or coriander.
  • Ladle the Moroccan Harira Soup into bowls and serve hot with lemon wedges on the side.

Notes

  • Dried chickpeas are the best option as they absorb all the flavors while cooking with lamb and all the seasonings. Soak them overnight before cooking.
  • Before you begin cooking, chop and measure your ingredients. It'll make the whole cooking process smoother and help you manage everything as you go.
  • Caramelise the meat for an added layer of richness to your soup. Avoid overcrowding the pan, do it in batches if necessary.
  • The key to most of the delightful soups, sauces, and stews is definitely a good-quality homemade stock.
  • I do not recommend substituting green lentils with red lentils, as the latter tends to become mushy and change the traditional texture of the soup.
  • Let the Harira soup gently simmer. This slow-cooking technique lets the flavors blend, resulting in a tastier and heartier soup.
  • Like many soups, Moroccan Harira often tastes even better the next day as the flavors have more time to meld.<

Nutrition

Calories: 509kcal | Carbohydrates: 60g | Protein: 40g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 74mg | Sodium: 2151mg | Potassium: 1245mg | Fiber: 17g | Sugar: 12g | Vitamin A: 957IU | Vitamin C: 17mg | Calcium: 122mg | Iron: 8mg