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Hearty, Flavorful Harira

Cozy up with this Moroccan lamb, tomato and lentil soup

10 servings

Hearty, Flavorful Harira
Based on the traditional Moroccan soup harira, this hearty dish is cozy and flavorful. Cubed lamb simmers low and slow in a fragrant tomato-based broth until fork tender. Heart-healthy and weight loss-friendly chickpeas and lentils round out this nutritious soup. Packed with protein and fiber, these satisfying low-calorie legumes keep you full longer. Not a fan of lamb? Substitute with beef stew meat.

Pro tip: The brown bits left in your pan after searing the lamb are called fond. Fond is full of flavor.

To incorporate into your soup and prevent it from burning, gently scrape the bottom of the pot as the liquid is added.

Hearty, Flavorful Harira

  • 1 tablespoon olive oil

  • 1 pound diced lamb shoulder or beef stew meat

  • ½ medium onion, chopped

  • 1-2 garlic cloves, minced

  • 2 tablespoons tomato paste

  • ¾ teaspoon ground cumin

  • 1 teaspoon paprika

  • ¼ teaspoon ground cloves

  • 1 bay leaf

  • 5 cups low-sodium beef stock

  • 14 ounce can crushed tomatoes

  • ½ bunch fresh cilantro leaves, finely chopped

  • 1 cup dry brown lentils, rinsed, drained

  • 14 ounce can chickpeas, drained and rinsed or 1½ cups cooked chickpeas

  • 1 tablespoon plain Greek yogurt

Calories226Total Fat6 g
Saturated Fat2 gMonounsaturated Fat3 g
Polyunsaturated Fat1 gTrans Fat0 g
Cholesterol30 mgSodium399 mg
Potassium648 mgTotal Carbohydrate24 g
Dietary Fiber5 gSugars3.5 g
Protein21 g  
Directions

1. Heat the oil in a large saucepan over medium-high heat. Add the lamb pieces and sauté, turning pieces once or twice, until browned on all sides. Remove from the pan and set aside.

2. Add the onion and garlic to the pan and sauté, stirring often, for 3-4 minutes.

3. Return the lamb to the pan and add the tomato paste, spices and bay leaf. Sauté, stirring constantly, for one minute, then add the stock, crushed tomatoes, cilantro and lentils. Mix well, bring to a simmer, then cover and reduce heat to low.

4. Cook for one hour, then stir in chickpeas.

5. Cover and cook for 30 minutes, then remove the lid and cook for 30 minutes more or until the lamb is tender and the soup is slightly reduced and thickened.

6. Serve hot with 1 tablespoon Greek yogurt per serving.

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