Harira (Moroccan Tomato, Lentil & Beef Soup)
A traditional Moroccan soup, Harira features tomatoes, lentils, and beef, perfect for warming up on chilly days.
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 minced fresh cilantro, divided
- ¾ cup minced fresh parsley, divided
- 8 cups water
- 1 28-ounce can crushed tomatoes
- 1 cup dry brown or green lentils, rinsed
- 1 cup no-salt-added canned chickpeas, 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 Steps
- 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.
Nutrition
Serving: 1bowlCalories: 340kcalCarbohydrates: 48gProtein: 22gFat: 10gSaturated Fat: 2.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 50mgSodium: 800mgPotassium: 800mgFiber: 12gSugar: 6gVitamin A: 1500IUVitamin C: 20mgCalcium: 80mgIron: 4mg
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