Name: Harira
Prep time: 20 minutes
Cook time: 1 hour and 30 minutes
Yield: 6
Ingredients: 1 tbsp olive oil; 200g onion, chopped; 500g lean lamb, cut into 1cm cubes; 3 peppers – red, yellow and green, chopped; 2 carrots, diced; 1 aubergine, chopped into 2cm cubes; 3 cloves garlic, chopped; 1 heaped tsp paprika; 1 heaped tsp cumin; 1 rounded tsp turmeric; 1 heaped tsp cinnamon; 1 x 400g can chopped tomatoes; 1 vegetable stock cube (gluten-free); 1.5 litre boiling water; 1 x 400g can chickpeas, drained; 1 x 400g can green lentils, drained; 170g pot 0% fat Greek yogurt; 30g bunch fresh coriander, chopped; lemon wedges

Popular during Ramadan, this hearty, traditional Moroccan soup is nutritious, soothing and hydrating.

Serves

Prep

20 minutes

Cook

1 hour and 30 minutes

Nutritional Information:

Each 537g serving contains (excludes serving suggestion)

KCal: 308
Carbs: 23.9g
Fibre: 8.0g
Protein: 25.7g
Fat: 10.4g
(Low)
Saturates: 3.3g
(Low)
Sugars: 11.7g
(Low)
Salt: 0.73g
(Low)
Fruit/Veg Portion: 4

What makes a healthy, balanced diet?

Ingredients

1 tbsp olive oil
200g onion, chopped
500g lean lamb, cut into 1cm cubes
3 peppers – red, yellow and green, chopped
2 carrots, diced
1 aubergine, chopped into 2cm cubes
3 cloves garlic, chopped
1 heaped tsp paprika
1 heaped tsp cumin
1 rounded tsp turmeric
1 heaped tsp cinnamon
1 x 400g can chopped tomatoes
1 vegetable stock cube (gluten-free)
1.5 litre boiling water
1 x 400g can chickpeas, drained
1 x 400g can green lentils, drained
170g pot 0% fat Greek yogurt
30g bunch fresh coriander, chopped
lemon wedges

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Method

Step 1

Heat the oil in a large pan, add the onion and cook for 5 minutes until starting to brown.

Step 2

Add the lamb and cook for a further 7 minutes, stirring regularly.

Step 3

Now add the peppers, carrots and aubergine, mix well and cook for 5 minutes.

Step 4

Next, add the garlic, paprika, cumin, turmeric and cinnamon. Mix well, then add the tomatoes, crumble in the stock cube and stir in the water.

Step 5

Bring to the boil, stir and cover. Turn down the heat and simmer gently for 1 hour, then add the chickpeas and lentils, including their water. Mix well and cook for a further 30 minutes.

Step 6

Meanwhile, mix the yogurt and coriander together.

Step 7

Ladle the soup into bowls and top with a dollop of the coriander yogurt and a squeeze of lemon.

Recipe tips

For a veggie version, swap the lamb for a pack of marinated or smoked tofu and a can of mixed beans.
Harira also works well with chicken or beef.
Keeps in the fridge for 2-3 days – it tastes even better the day after you've made it.
Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave and reheat until piping hot throughout.

Harira

Nutritional Information:

Ingredients

Method

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

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