Harira Beef and Chickpea Soup
Warm up your table with Harira Beef and Chickpea Soup, a hearty, aromatic dish inspired by Moroccan flavors. This vibrant soup combines tender cubes of beef, protein-packed chickpeas, and red lentils in a rich tomato-based broth infused with warm spices like cumin, turmeric, and cinnamon. Sautéed vegetables and fresh herbs, including cilantro and parsley, add layers of irresistible flavor and texture. Perfect for cozy nights or festive gatherings, this one-pot wonder is both satisfying and nutrient-dense. Serve it piping hot with a squeeze of lemon for a tangy finish that elevates every spoonful. Whether you're looking for a comforting meal or an adventurous culinary treat, this harira recipe promises to impress.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1.5 pounds beef stew meat (cubed)
- 1 large onion (finely chopped)
- 2 stalks celery stalks (diced)
- 1 large carrot (diced)
- 4 cloves garlic cloves (minced)
- 14 ounces canned diced tomatoes
- 15 ounces canned chickpeas (drained and rinsed)
- 0.5 cups red lentils
- 6 cups beef broth
- 2 tablespoons tomato paste
- 1.5 teaspoons ground cumin
- 1 teaspoon ground turmeric
- 0.5 teaspoons ground cinnamon
- 1 teaspoon paprika
- 0.5 cups fresh cilantro (chopped)
- 0.5 cups fresh parsley (chopped)
- 1.5 teaspoons salt
- 0.5 teaspoons black pepper
- 1 whole lemon (cut into wedges)
Instructions
Heat the olive oil in a large pot over medium-high heat.
Add the beef stew meat and brown on all sides, about 6-8 minutes. Remove the beef and set it aside.
In the same pot, add the chopped onion, celery, and carrot. Cook until softened, about 5-7 minutes.
Stir in the minced garlic and sauté for 1 minute until fragrant.
Return the beef to the pot, then add the canned tomatoes, beef broth, and tomato paste. Stir to combine.
Add the chickpeas, red lentils, cumin, turmeric, cinnamon, paprika, salt, and black pepper. Stir well.
Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 60 minutes, stirring occasionally.
After 60 minutes, stir in the chopped cilantro and parsley. Cook uncovered for an additional 20 minutes to thicken.
Taste and adjust seasoning as needed with more salt or spices.
Serve the soup hot, garnished with additional cilantro or parsley if desired, and a wedge of lemon on the side.
Nutrition Facts
Calories |
560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 81 mg | 27% | |
| Sodium | 1707 mg | 74% | |
| Total Carbohydrate | 37.0 g | 13% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 7.9 g | ||
| Protein | 35.2 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 7.3 mg | 40% | |
| Potassium | 1274 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
