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Harira (Moroccan Soup)

Make Moroccan soup right at home — and wow the whole family! Harira is a thick, rich soup that's plenty filling for lunch. It's traditionally made with lamb, but it's just as delicious with chicken. The amounts here are for a 2.5-quart pot. If the soup comes out tangier than you'd like, you can round out the flavor with a little brown sugar.

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Harira
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 34 % 11 g
Fats 9 % 3 g
Carbohydrates 56 % 18 g
152 kcal
GI: 76 / 24 / 0
    1. Cover the chickpeas with water and leave them to soak overnight — they need to swell fully.
    1. In the morning, rinse the rice and lentils under running water. Cover the chickpeas with fresh cold water and simmer until about halfway done, roughly 45 minutes, then add the rice and lentils and cook another 15 minutes over low heat.
    1. Quickly peel and dice the onion, and chop the celery. Seed the bell pepper, rinse it, and dice it too. Put the prepped vegetables in a heavy-bottomed pot, add the olive oil, set it over the heat, and sauté until golden.
    1. Rinse the chicken breast, cut it into cubes, add it to the vegetables, and keep cooking until the meat browns. Stir in the cumin, coriander, paprika, and turmeric, salt to taste, and cook another 5 minutes.
    1. Add just enough water to barely cover everything and simmer for 20 minutes.
    1. Meanwhile, rinse the tomatoes, grate the flesh on the large holes of a box grater, and discard the skins. Peel the ginger and garlic and grate them finely. Pour 2 quarts of water into the pot of grated tomato, stir in the ginger-garlic paste, set it over the heat, bring to a boil, and skim off the foam.
    1. Add the chickpeas, rice, and lentils to the tomato broth, along with the chicken and vegetables. Cook for 15 minutes, taste for salt and tang, and adjust to your liking. Let the soup rest, covered, for 20 minutes.
  • Ladle the harira into bowls and serve.
  • Enjoy!

Caloric content of the products possible in the composition of the dish

  • Tomatoes - 23  kcal/100g
  • Sweet pepper - 27  kcal/100g
  • Garlic - 143  kcal/100g
  • Ginger - 80  kcal/100g
  • Dried ginger - 347  kcal/100g
  • Pickled ginger - 51  kcal/100g
  • Turmeric - 325  kcal/100g
  • Celery - 12  kcal/100g
  • Celery root - 32  kcal/100g
  • Cumin - 112  kcal/100g
  • Dried uncooked lentils - 340  kcal/100g
  • Dried cooked lentils - 106  kcal/100g
  • Lentils - 340  kcal/100g
  • Chickpeas - 364  kcal/100g
  • Onion - 41  kcal/100g
  • Olive oil - 913  kcal/100g
  • Paprika - 289  kcal/100g
  • Sea salt - 0  kcal/100g
  • Chicken breast (fillet) - 113  kcal/100g
  • Ground coriander - 25  kcal/100g
  • Short-grain rice - 330  kcal/100g

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