Harira (Moroccan Tomato, Lentil and Chickpea Soup)

This traditional Moroccan soup offers a high-protein, fiber-dense meal by combining lean beef, lentils, and chickpeas with aromatic spices.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 280 g (10 oz) lean beef cubes, finely diced · 395 kcal in the whole recipe
• 60 g (1/3 cup) dry green lentils, rinsed · 211 kcal in the whole recipe
• 160 g (1 cup) cooked chickpeas · 262 kcal in the whole recipe
• 300 g (1.25 cups) canned diced tomatoes · 54 kcal in the whole recipe
• 17 g (1 tbsp) tomato paste · 17 kcal in the whole recipe
• 120 g (1 medium) onion, finely chopped · 48 kcal in the whole recipe
• 80 g (2 stalks) celery stalk, finely chopped · 14 kcal in the whole recipe
• 6 g (1 tbsp) fresh ginger, grated · 5 kcal in the whole recipe
• 15 g (1/4 cup) fresh cilantro, finely chopped · 4 kcal in the whole recipe
• 15 g (1/4 cup) fresh parsley, finely chopped · 5 kcal in the whole recipe
• 20 g (2 tbsp) whole wheat flour · 68 kcal in the whole recipe
• 13 g (1 tbsp) olive oil · 115 kcal in the whole recipe
• 30 g (2 tbsp) fresh lemon juice · 7 kcal in the whole recipe
• 1/2 tsp ground cinnamon, 1/2 tsp ground turmeric, salt, black pepper, and 5 cups water

Method

1. Heat olive oil in a deep pot over medium heat and sauté the onion, celery stalk, grated ginger, and beef cubes for 5 minutes.

   

2. Stir in tomato paste, canned diced tomatoes, green lentils, ground cinnamon, turmeric, salt, black pepper, and 5 cups of water; cover and simmer for 30 minutes until meat and lentils are soft.

   

3. Add cooked chickpeas, chopped parsley, and cilantro to the pot.

   

4. Whisk whole wheat flour with 1/2 cup of warm water until smooth, slowly pour into the bubbling soup while stirring continuously to thicken.

   

5. Stir in fresh lemon juice and simmer for another 5 minutes before serving hot.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.