2017-08-21
Harira
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Harira

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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
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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.

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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
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