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Moroccan Harira Soup Recipe

An aromatic dish combining flavours of cinnamon, ginger, coriander and parsley, this soup is a Moroccan speciality. Harira is a traditional Arabic recipe that is popular during Ramadan, often eaten as a starter or a snack. Ginger is known for its healing properties and ability to aid digestive health, making Harira the perfect light mid-week meal.
Alternatively, the soup can easily be made more filling via the addition of cooked rice or thin noodles to the meat. Containing chickpeas and lentils, the recipe is high in lean protein, iron and fibre, excellent for digestive health. Total preparation and cooking time comes in at under an hour, making this recipe the perfect option for home cooks who are short on time. Whether you improvise or leave this traditional favourite as is, it is a delicious and easy recipe sure to become a regular in your kitchen. Serve garnished with fresh parsley.
Tip: Lentils can easily be substituted with another legume such as kidney or cannellini beans if desired.

Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serves: 4


1 red onion 1 tsp ground cinnamon
½  cup coriander leaves ½  tsp ground ginger
1 large tomato 500 g diced beef
4 celery stalks 250 g can drained chickpeas
2 tbsp olive oil ½  cup flour
2 tbsp tomato paste ½  tsp salt
¼  cup parsley leaves 2.5 L (10 cups) of water
2 tbsp chopped parsley, for garnish ½  cup french lentils
½  tsp fresh cracked black pepper

  1. In a blender, mix together onion, coriander, tomato, parsley and celery until they’re smooth.
  2. In a large saucepan, heat the oil, then add the blended mix along with the tomato paste and stir on medium heat.
  3. Add 9 cups of water to the mix then add the beef and the lentils while stirring.
  4. Bring to a boil then simmer covered for 25-30 minutes or until the meat is tender.
  5. Throw the drained chickpeas in while stirring.
  6. Dissolve the flour in the remaining cup of water and add to the meat, keep stirring till it thickens.
  7. Scoops into bowls and spread some parsley on top.

Tip: You can substitute lentil with any other legumes you have; cannellini beans, Kidney Beans etc. To make it more fulfilling, you can add cooked rice or thin noodles to the meat just before adding the flour.

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