Culinary World Tour
Harira – Morocco
Spicy Moroccan harira with lentils and chickpeas – Sven's version that also works without meat. Hearty, aromatic and ideal as a main course.
Timing
- Preparation: approx. 15 minutes
- Cooking time: approx. 45–60 minutes
- Total: approx. 60–75 minutes
Estimated nutrition
per serving · Calculated for 4 servings.
- Energy
- ≈ 215 kcal
- Protein
- ≈ 12.8 g
- Carbohydrates
- ≈ 27.7 g
- Fat
- ≈ 2.6 g
Approximate values based on the listed ingredients. Brands, cheese, portion size and preparation can change the values.
Calculation basis
Item weights and household measures are estimated. Unless specified: milk with 1.5% fat, cream with 30% fat and Gouda cheese. Optional ingredients, small amounts of seasoning and separately listed side dishes are excluded. For imprecise entries, the amounts below and comparable reference products are assumed. For alternatives, the first listed ingredient is used. Cooking losses have not been measured.
Quantity assumptions and ingredient mapping
- 1 onion · ≈ 100.0 g
- ginger · ≈ 10 g
- parsley · ≈ 5 g
- 1 can chickpeas · ≈ 240 g
- 100 g lentils · ≈ 100 g · Assumed quantity / reference product
- celery · ≈ 100 g · Assumed quantity / reference product
- stock · ≈ 250 g · Assumed quantity / reference product
- lemon · ≈ 15 g · Assumed quantity / reference product
Matvaretabellen: Mattilsynet · Santa Maria
Food data: Max Rubner-Institut, BLS 4.0 (2025), CC BY 4.0. Calculated and rounded for this recipe. BLS 4.0 · CC BY 4.0
Ingredients
- 300 g lamb or beef optional
- 1 can chickpeas
- 100 g lentils
- 1 onion
- celery
- 400 g tomatoes
- stock
- ginger
- turmeric
- cumin
- coriander
- parsley
- lemon
Instructions
- Optionally sear the meat.
- Add the vegetables, pulses, tomatoes and stock.
- Simmer for 45–60 minutes.
- Season with herbs and lemon.
