Harira
Authentic lamb and legume soup
4
Serves
20 mins
Prep Time
1 hr 30 mins
Cook Time
Recipe author
Kathy Paterson
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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Low Fat
High Protein
Low Carb
High Iron
Dairy Free
Ingredients
Lamb
350g Quality Mark lamb shoulder
i
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
Slow cooker option
To serve
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.
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3
Pour in 2 cups water, tomatoes, lentils, onion and carrot and simmer for a further 30 minutes until all is tender.
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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
Carbs
17.8g
Dietary Fibre
6.1g
Sodium
707mg
Iron
4.4mg
Zinc
5.4mg
Vitamin B12
1.3µg
