Harira aux Viandes

Harira aux Viandes is a traditional Moroccan soup that combines rich flavors of tender meat, fragrant spices, and hearty legumes, making it a perfect midnight dish. This nourishing soup is often enjoyed during Ramadan, offering warmth and comfort with every spoonful.

Ingredients

• Lamb - 200 grams, cut into small pieces
• Chickpeas - 100 grams, soaked overnight
• Red lentils - 50 grams
• Tomatoes - 2 medium, peeled and chopped
• Onion - 1 medium, finely chopped
• Celery - 1 stalk, chopped
• Carrot - 1 medium, diced
• Fresh parsley - 30 grams, chopped
• Fresh cilantro - 30 grams, chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Ginger powder - 1/2 teaspoon
• Saffron - a pinch
• Salt - to taste
• Black pepper - to taste
• Water - 1.5 liters
• Lemon wedges - for serving

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, celery, and carrot. Sauté until the onion becomes translucent.
2. Add the lamb pieces to the pot and brown them on all sides for about 5-7 minutes.
3. Stir in the chopped tomatoes, ground cumin, cinnamon, ginger powder, salt, and black pepper. Cook for another 5 minutes until the tomatoes soften.
4. Pour in the water and bring the mixture to a boil. Reduce heat, cover, and simmer for 30 minutes.
5. Add the soaked chickpeas and red lentils to the pot. Stir well and continue to simmer for another 20 minutes, or until the chickpeas and lentils are tender.
6. In the last 5 minutes of cooking, add the chopped parsley, cilantro, and saffron, adjusting seasoning to taste.
7. Serve hot with lemon wedges on the side.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 13 g
• Water: 1.5 L

Health Benefits

• Rich in protein from lamb and legumes, supporting muscle health.
• High fiber content from chickpeas and lentils aids digestion.

Tags