Harira
100%
1
Nutrition balance score
Great
Glycemic Index
40
Low
Glycemic Load
16
Moderate
Nutrition per serving
Calories305.1 kcal (15%)
Total Fat8.6 g (12%)
Carbs40.3 g (15%)
Sugars7.5 g (8%)
Protein18.7 g (37%)
Sodium903.9 mg (45%)
Fiber6.2 g (22%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
2 Tbspolive oil
225gboneless lean lamb
cut into cubes
1onion
chopped
115gdried chickpeas
soaked overnight in water to cover and drained
1.5 litresvegetable stock
115gred lentils
or yellow
2tomatoes
large, peeled, deseeded and diced
1red pepper
deseeded and diced
1 Tbsptomato puree
1 tspsugar
1 tspground cinnamon
½ tspground tumeric
½ tspground ginger
1 Tbspfresh coriander
chopped, plus extra to garnish
1 Tbspfresh parsley
chopped
55glong grain rice
salt
pepper
Instructions
Step 1
Heat the olive oil in a large saucepan. Add the lamb and cook over a medium heat, stirring frequently, for 8-10 minutes, until lightly browned all over. Reduce the heat, add the onion and cook, stirring frequently, for 5 minutes, until softened.
Step 2
Increase the heat to medium, add the chickpeas, pour in the stock and bring to the boil. Reduce the heat, cover and simmer for 2 hours.
Step 3
Stir in the lentils, tomatoes, red pepper, tomato puree, sugar, cinnamon, tumeric, ginger, coriander and parsley and simmer for a further 15 minutes. Add the rice and simmer for 15 minutes more, until the rice is cooked and the lentils are tender.
Step 4
Season to taste with salt and pepper and remove the pan from the heat. Ladle the soup into warmed bowls, sprinkle with a little chopped coriander and serve immediately.
