Lunch · 70 min · moroccan

Harira

Chickpeas does the heavy lifting here, with brown lentils rounding it out. A Moroccan lunch that takes 70 minutes, start to finish. At 320 calories and 18g protein per serving, it fits easily into a high-protein day. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 1.5 cups Chickpeas
• 1 cup Brown lentils
• 0.5 lb Beef
• 1 Onion
• 2 stalks Celery
• 4 Tomatoes
• 2 tbsp Tomato paste
• 0.5 cup Parsley
• 0.5 cup Cilantro
• 1 tsp Ginger
• 1 tsp Turmeric
• 0.5 tsp Cinnamon
• 3 tbsp Flour
• 3 tbsp Olive oil
• 2 tsp Salt

Steps

1. Brown the beef chunks in the olive oil, then soften the onion and celery. Add the ginger, turmeric, and cinnamon and cook 2 minutes until fragrant.
2. Add the chickpeas, lentils, chopped tomatoes, tomato paste, and 8 cups of hot water. Simmer 45 minutes, until the legumes are completely tender.
3. Whisk the flour with 1 cup of cold water into a smooth slurry — the tedouira — and stream it into the simmering soup, stirring constantly.
4. Simmer 10 minutes more, stirring, until the harira thickens to a silky, almost creamy consistency that coats the spoon.
5. Stir in the chopped parsley and cilantro off the heat. The fresh herbs go in last so they stay vivid.
6. Serve steaming hot with dates and chebakia on the side — the traditional Ramadan iftar, and Morocco’s most beloved soup.

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