Harira is a beloved North African soup, especially during Ramadan, made with lamb, tomatoes, lentils, chickpeas, and a fragrant blend of spices. This hearty, comforting bowl is both nutritious and satisfying, and knowing its calorie content helps you enjoy it mindfully. This recipe walks you through making a rich, flavorful harira from scratch, and we’ll break down exactly how many kcal are in a 150-gram serving.
Ingredients
- 1 lb (450 g) lamb shoulder or leg, cut into 1-inch cubes
- 2 tablespoons (30 ml) olive oil
- 1 large onion, finely chopped (about 1 cup / 150 g)
- 2 celery stalks, chopped (about 1 cup / 120 g)
- 1 teaspoon ground turmeric
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1/2 teaspoon black pepper
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 1 can (14.5 oz / 411 g) crushed tomatoes
- 6 cups (1.4 L) low-sodium chicken or beef broth
- 1 cup (200 g) dried green or brown lentils, rinsed
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 1/2 cup (30 g) fresh cilantro, chopped, plus more for garnish
- 1/2 cup (30 g) fresh parsley, chopped
- 2 tablespoons (30 g) tomato paste
- Salt to taste (about 1 teaspoon, adjust)
- 1 lemon, cut into wedges, for serving
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the lamb cubes and sear until browned on all sides, about 5-7 minutes. Work in batches if needed to avoid crowding the pot.
- Add the onion and celery, and cook, stirring occasionally, until softened, about 5 minutes.
- Stir in the turmeric, cinnamon, ginger, black pepper, cumin, and cayenne (if using). Cook for 1 minute until fragrant.
- Add the crushed tomatoes and tomato paste. Stir well, scraping any browned bits from the bottom of the pot.
- Pour in the broth and bring to a boil. Reduce heat to low, cover, and simmer for 45 minutes, or until the lamb is nearly tender.
- Add the lentils and chickpeas. Continue to simmer, covered, for another 30 minutes, or until the lentils are soft and the lamb is fully cooked.
- Stir in the cilantro and parsley. Cook for an additional 5 minutes. Season with salt to taste. The soup should be thick but still brothy; add more broth or water if it becomes too thick.
- Remove from heat. Serve hot with lemon wedges on the side.
Tips
- Substitutions: For a vegetarian version, omit the lamb and use vegetable broth; add extra chickpeas or white beans for protein. If you don’t have celery, use a chopped carrot for sweetness.
- Storage: Harira tastes even better the next day as flavors meld. Store in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.
- Common mistake: Don’t skip browning the lamb — it adds deep flavor. Also, be careful with salt, as broth and canned tomatoes already contain sodium.
- Thickening: If you prefer a thicker soup, mash some of the chickpeas against the side of the pot before adding the herbs.
Serving Suggestions
Serve lamb harira with warm crusty bread or traditional Moroccan khobz. A side of dates and a glass of mint tea make a classic accompaniment. For a complete meal, pair with a simple green salad dressed with lemon and olive oil.
Variations
- Chicken Harira: Swap lamb for boneless chicken thighs; reduce initial simmer time to 20 minutes.
- Spicy Harira: Add a chopped fresh chili or a pinch of harissa paste for extra heat.
- Rice Noodle Harira: Some regional versions add a handful of broken vermicelli noodles during the last 10 minutes of cooking.
Storage and Reheating
Refrigerate leftovers within 2 hours of cooking. Store in a sealed container for up to 4 days. To freeze, portion into freezer-safe bags or containers, leaving some headroom, and freeze for up to 3 months. Thaw overnight in the refrigerator. Reheat on the stovetop over medium heat, stirring occasionally, until bubbling. Add a splash of broth or water if too thick. Reheat to an internal temperature of 165°F (74°C) for leftovers.
Frequently Asked Questions
How many calories are in 150 grams of lamb harira?
Based on this recipe, a 150-gram serving (about 1 cup) contains approximately 180–220 kcal. The exact number varies with the fat content of the lamb, the amount of oil used, and the specific broth. To get a precise count, calculate using the specific brands you use.
Can I make harira in a slow cooker?
Yes. Brown the lamb and sauté the aromatics first, then transfer everything to a slow cooker. Cook on low for 6–8 hours or high for 3–4 hours, adding the lentils and chickpeas in the last 2 hours.
Is harira gluten-free?
This version is naturally gluten-free as it uses no flour or pasta. If you add noodles, choose gluten-free varieties. Always check that your broth and spices are certified gluten-free.
Can I use canned lentils instead of dried?
Yes, but reduce the cooking time. Add canned lentils (drained and rinsed) in the last 15 minutes of cooking, as they are already cooked and only need to warm through.
What is the best cut of lamb for soup?
Shoulder or leg are ideal because they become tender with long simmering. Avoid lean cuts like loin, which can dry out.
Can I freeze harira with potatoes?
This recipe doesn’t include potatoes, but if you add them, note that potatoes can become grainy after freezing. For best texture, add fresh potatoes when reheating.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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