Harira (Moroccan Tomato, Lentil & Beef Soup) Recipe

 

Harira (Moroccan Tomato, Lentil & Beef Soup) Recipe

 

Harira is a traditional Moroccan soup that is nourishing and tasty. This hearty dish features a rich broth, tender beef, and a mix of spices such as cumin, coriander, and cinnamon. The lentils and tomatoes add protein, fiber, and vitamins, making this soup a nutritious meal. Harira is often served as a starter or main dish and usually comes with dates, bread, and other Moroccan specialties.

 

Why You'll Love This 

You'll appreciate this Harira recipe because it offers a comforting way to warm up on a chilly day. The combination of spices and herbs creates a rich broth that is both comforting and flavorful. Also, the recipe is easy to adjust, so you can change the ingredients to suit your taste.

 

Preparation Time: 30 minutes 

Cooking Time: 1 hour 30 minutes 

Total Time: 2 hours 

Servings: 6-8 people 

Difficulty Level: Medium 

 

Ingredients 

·       1 pound beef stew meat 

·       2 medium onions, chopped. 

·       3 cloves garlic, minced. 

·       1 cup red lentils rinsed and drained. 

·       2 cups of chopped fresh tomatoes. 

·       2 tablespoons tomato paste 

·       4 cups of beef broth 

·       2 cups of water 

·       1 teaspoon ground cumin 

·       1 teaspoon ground coriander 

·       1/2 teaspoon ground cinnamon 

·       1/2 teaspoon ground turmeric 

·       Salt and pepper, to taste 

·       2 tablespoons chopped fresh parsley. 

·       2 tablespoons chopped fresh cilantro. 

·       Lemon wedges, for serving. 

Tools 

·       Large pot 

·       Cutting board 

·       Knife 

·       Measuring cups and spoons 

Directions 

Step 1 

Brown the Beef 

1. Heat the oil in a large pot over medium-high heat. 

2. Add the beef and cook until browned, about 5 minutes. 

3. Remove the beef from the pot and set aside. 

Step 2 

Sauté the Onions and Garlic 

1. Lower the heat to medium and add the chopped onions to the pot. 

2. Cook until the onions soften, for about 5 minutes. 

3. Add the minced garlic and cook for one more minute. 

Step 3 

Add the Lentils and Spices 

1. Add the rinsed lentils, cumin, coriander, cinnamon, and turmeric to the pot. 

2. Cook for 1-2 minutes, stirring all the time. 

Step 4 

Add the Tomatoes and Broth 

1. Add the chopped tomatoes, tomato paste, beef broth, and water to the pot. 

2. Stir to mix and bring to a boil. 

Step 5 

Simmer the Soup 

1. Lower the heat and simmer the soup for 1-2 hours, or until the beef is tender. 

2. Season the soup with salt and pepper to taste. 

Step 6 

Serve the Soup 

1. Serve the soup hot, garnished with chopped parsley and cilantro. 

2. Offer lemon wedges on the side. 

 

Approximate Macronutrient Breakdown (per serving) 

v  Calories: 250-300 

v  Protein: 20-25g 

v  Fat: 10-12g 

v  Carbohydrates: 20-25g 

 

Serve Harira with dates, bread, and other Moroccan delicacies. It works well as either a starter or main course. 

Tips and Variations 

·       Use beef shank or short ribs for a more tender and flavorful soup. 

·       Add chopped vegetables like carrots or celery for extra flavor and nutrition. 

·       Top the soup with yogurt or cheese for added creaminess. 

·       Try different spices and herbs to create a unique flavor. 

 

Frequently Asked Questions 

1. Can I make Harira ahead of time? 

Yes, you can prepare Harira in advance and store it in the fridge or freeze it for later. 

2. What type of lentils is best for Harira? 

Red or green lentils are good choices for Harira. 

3. Can I customize the recipe with other spices? 

Yes, you can change the amount and type of spices to suit your taste. 

4. Can I serve Harira as a main course? 

Yes, harira can be the main dish, especially if you serve it with bread and other Moroccan specialties. 

5. Can I make Harira in a slow cooker? 

Yes, you can use a slow cooker. Brown the beef and cook the vegetables, then transfer everything to the slow cooker and let it cook on low for 6-8 hours. 

6. Can I freeze Harira? 

Yes, you can freeze Harira for up to 3 months. Just thaw and reheat when you're ready to serve.