2017-08-21
Harira
larger imageMove mouse over the image to magnify

Harira

(3 ratings - rate this recipe)
A twist on a traditional Moroccan soup - made with lamb and lentils.
<b>Prep:</b> 20 mins Prep: 20 mins
<b>Cook:</b> 1 hour 30 mins Cook: 1 hour 30 mins
Serves 4 Serves 4
Low Fat Low Fat
Excellent source of iron Excellent source of iron
email
Comment print

Ingredients

Lamb

  • 350g Quality Mark lamb shoulder (or diced lamb shoulder)
  • ½  teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • 2 bay leaves
  • Pared rind of ½ lemon
  • 4 cups Campbell’s Real Stock - Vegetable
  • 400g can chopped tomatoes in juice
  • ½  cup lentils
  • 1 onion, diced
  • 1 carrot, diced

To serve

  • 2 handfuls fresh coriander leaves, chopped

Method

Lamb

Cut lamb shoulder into 3cm pieces and place in a large saucepan with a dash of oil, ground cumin, paprika, cayenne pepper, bay leaves, lemon rind and vegetable stock. Place over a low heat and simmer, covered, until the lamb is tender, about an hour.

Pour in 2 cups water, tomatoes, lentils, onion and carrot and simmer for a further 30 minutes until all is tender.

To serve

Sprinkle with fresh coriander leaves and serve with warm crusty bread if you wish.

Slow cooker option

Preheat slow cooker for 20 minutes. Trim away excess fat from lamb and place in slow cooker with remaining ingredients, except coriander and slow cook on low for 6-8 hours.



 
  • Suitable Cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 412g
Energy kJ (kcal) 787 (188)
Protein (g) 23.3
Fat (g) 7.2
Saturated (g)
2.8
Carbohydrate (g) 6.5
Sugars (g)
3.0
Sodium (mg) 679
Iron (mg) 3.2
Zinc (mg) 5.4
Vitamin B12 (ug) 2.1
Vitamin D (ug) 0.008
Selenium (ug) 3.2

This hearty soup packs a nutrient-rich punch contributing a significant amount of zinc, iron and vitamin B12 - perfect to keep the ails at bay through winter.
 
  • Trim away most of the fat on the lamb shoulder before cutting into pieces.
  • If using lamb neck chops (or shanks or shin) pull meat off the bone before serving soup.
  • Lean lamb is nutritious for the whole family, as a rich source of protein and iron for growing kids.
  • Harira is a traditional Moroccan soup, ours is made with lamb and lentils.

You may also like these recipes...

Leg of Lamb baked with Aubergine and Mint
Serves: 6-8
Prep: 15 mins
Cook: 3 hours
Suitable Cuts: Lamb Leg, Carvery Leg
Herb & Caper Lamb Cutlets on Pea, Spinach & Lemon Crush
Serves: 4
Prep: 15 mins
Cook: 20 mins
Suitable Cuts: Lamb Rack, Lamb Rump
Beef and Olive Empanadas
Serves: 4
Prep: 30 mins
Cook: 20 mins
Suitable Cuts: Beef or Lamb Mince
Barbecued Rump Steak Wrap with Corn Salsa
Serves: 4
Prep: 15 mins
Cook: 10 mins
Suitable Cuts: Rump Steaks, Sirloin, Lamb Leg Steaks

Comments & Reviews

There are: 3 reviews, with an average rating of 5.0 out of 5
Thanks for the fantastic feedback Susan. We also love Harira!
Happy cooking :)
Posted by Beef + Lamb NZ 2016-07-05 10:16:05
I have lost count of the times I have made this - delicious! I use lamb neck - about 800g of it and cook in the slow cooker for 8 hours. Fabulous soup for winter and so handy to have a portion in the freezer.
Posted by Susan 2016-07-05 10:11:17
If you're a soup fan this recipe is incredible! I make a batch and take it for lunch during the week - gets better each day :)
Posted by Ashley 2015-06-21 13:28:26
 

SIGN UP TO RECEIVE REGULAR RECIPE INSPIRATION DIRECT TO YOUR EMAIL

Name
Email*
 

BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
FREEPHONE

0800 733 466

enquiries@beeflambnz.co.nz

facebook twitterpinterestinstagram