Harira

Authentic lamb and legume soup

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Serves

4

Prep Time

20 mins

Cook Time

1 hr 30 mins

A twist on a traditional Moroccan soup - made with lamb and lentils. Traditionally served to break fast after Ramadan, it's a hearty and healthy soup to add to your winter rotation.

A twist on a traditional Moroccan soup - made with lamb and lentils. Traditionally served to break fast after Ramadan, it's a hearty and healthy soup to add to your winter rotation.

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Kathy Paterson
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Ingredients

Lamb
  • 350g Quality Mark lamb shoulderi

  • 1/2 tsp ground cumin

  • 1/2 tsp smoked paprika

  • 1/4 tsp cayenne pepper

  • 2 bay leaves

  • zest of 1/2 lemon

  • 4 cups vegetable stock

  • 2 cups water

  • 400g can chopped tomatoes in juice

  • 1/2 cup lentils

    dried
  • 1 onion

    diced
  • 1 carrots

    diced
To serve
  • 2 handfuls fresh coriander leaves

    chopped

Method

To make lamb
1

Cut lamb shoulder into 3cm pieces and place in a large saucepan with a dash of oil, ground cumin, paprika, cayenne pepper, bay leaves, lemon zest and vegetable stock.

2

Place over a low heat and simmer, covered, until the lamb is tender, about an hour.

3

Pour in 2 cups water, tomatoes, lentils, onion and carrot and simmer for a further 30 minutes until all is tender.

Slow cooker option
1

Preheat slow cooker for 20 minutes. Trim away excess fat from lamb and place in slow cooker with remaining ingredients, except coriander and slow cook on low for 6-8 hours.

To serve
1

Sprinkle with fresh coriander leaves and serve with warm crusty bread if you wish.

Nutrition Information per Serving (515g)

This hearty soup packs a nutrient-rich punch contributing a significant amount of zinc, iron and vitamin B12 - perfect to keep the ails at bay through winter. This nutrition analysis is based on 4 serves and doesn't include the bread to serve.

Energy
1089kJ (260 kcal)
Protein
27.3g
Total Fat
7.3g
Saturated Fat
3.0g
Carbohydrate
17.8g
Dietary Fibre
6.1g
Sodium
707mg
Iron
4.4mg
Zinc
5.4mg
Vitamin B12
1.3µg