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Harira

This traditional Moroccan soup is often eaten to break the fast during Ramadan. It may be prepared with lamb, chicken or beef.

15 min
PREP TIME
35 min
COOK TIME
223
CALORIES
18
INGREDIENTS
12
Servings

INGREDIENTS

  • 2 tbsps (30 ml) olive oil
  • 1 large onion chopped
  • 1 tsp (5 ml) Ground Cinnamon
  • 1 tsp (5 ml) Cumin, Ground
  • 1/2 tsp (2 ml) Pepper, Coarse Black
  • 1/2 tsp (2 ml) Organic Ground Coriander
  • 1/2 tsp (2 ml) Paprika
  • 1/2 tsp (2 ml) Ground Turmeric
  • 1 1/4 pounds (625 ml) boneless skinless chicken thighs cut into 1/2-inch (1cm) cubes
  • 1 1/2 tsps (7 ml) salt
  • 4 cups (1 l) Chicken Stock
  • 2 cups (500 ml) water
  • 1 can (796 ml) crushed tomatoes
  • 1 can (540 ml) chickpeas, garbanzo beans, drained and rinsed
  • 1/2 cup (250 ml) lentils, picked over and rinsed
  • 1/2 cup (250 ml) long grain rice
  • 1/4 cup (60 ml) chopped fresh cilantro
  • 1/4 cup (60 ml) chopped fresh parsley

Preparation

  • 1 Heat oil in 5-quart (5-L) saucepot or Dutch oven on medium heat. Add onion, cinnamon, cumin, pepper, coriander and turmeric; cook and stir 3 minutes or until onion is tender. Add chicken and salt; cook and stir 2 minutes
  • 2 Stir in stock, water, tomatoes and chickpeas. Bring to boil. Add lentils and rice. Reduce heat to low; cover and simmer 25 minutes or until lentils and rice are tender
  • 3 Stir in cilantro and parsley. Ladle into soup bowls and serve

NUTRITION INFORMATION

(per Serving)

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