Harira Lamb and Bean Soup
Warm your soul with Harira Lamb and Bean Soup, a hearty and aromatic Moroccan-inspired dish that’s perfect for cozy evenings. This vibrant soup combines tender, slow-simmered lamb shoulder with protein-packed chickpeas and lentils, all bathed in a richly spiced tomato broth accented by cumin, cinnamon, turmeric, and paprika. Fresh cilantro and parsley add a burst of herbal freshness, while a squeeze of lemon provides a tangy finish that elevates every spoonful. With a medley of diced vegetables and flavorful stock, this one-pot meal offers a nutrient-packed, satisfying experience. Ready in just under two hours, Harira Lamb and Bean Soup is an ideal choice for batch cooking or serving as a comforting centerpiece for family dinners.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 500 grams lamb shoulder (boneless, cut into bite-sized pieces)
- 1 large yellow onion (finely chopped)
- 2 medium carrots (diced)
- 2 medium celery stalks (diced)
- 4 cloves garlic cloves (minced)
- 2 teaspoons ground cumin
- 0.5 teaspoons ground cinnamon
- 1 teaspoons ground turmeric
- 1 teaspoons ground paprika
- 400 grams canned diced tomatoes (with juices)
- 400 grams chickpeas (cooked, rinsed if canned)
- 100 grams lentils (green or brown, rinsed)
- 1200 milliliters vegetable or chicken stock
- 2 bay leaves
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 3 tablespoons fresh cilantro (chopped)
- 3 tablespoons fresh parsley (chopped)
- 1 large lemon (cut into wedges, for serving)
Instructions
Heat the olive oil in a large, heavy-bottomed pot over medium heat.
Add the lamb pieces and sear them on all sides until browned, about 5-7 minutes. Remove the lamb and set aside.
In the same pot, add the chopped onion, carrots, and celery. Cook for 5 minutes, stirring occasionally, until softened.
Add the minced garlic, cumin, cinnamon, turmeric, and paprika. Stir well, cooking for 1 minute until fragrant.
Return the lamb to the pot. Stir to coat the meat in the spices.
Pour in the diced tomatoes with their juices and stir to combine.
Add the chickpeas, lentils, vegetable or chicken stock, and bay leaves. Stir well and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let the soup simmer for 1 hour, stirring occasionally.
Season with salt and pepper, adjusting to taste. Remove the bay leaves.
Stir in the chopped cilantro and parsley for a fresh herbal flavor.
Serve hot with lemon wedges on the side for squeezing into the soup just before eating.
Nutrition Facts
Calories |
440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.3 g | 30% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 63 mg | 21% | |
| Sodium | 1587 mg | 69% | |
| Total Carbohydrate | 35.5 g | 13% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 9.5 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 965 mg | 21% | |
*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.
