Fructose Free Harira (Moroccan Lamb and Lentil Soup)
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Learn more →Ingredients
6 servings
- 1 lb bone-in lamb shoulder, cut into 1-inch pieces
- 3 tbsp olive oil
- 1 large yellow onion, finely diced
- 4 garlic cloves, minced
- 1 tsp ground ginger
- 1 tsp ground cumin
- 1 tsp ground cinnamon
- 1 tsp ground turmeric
- ½ tsp black pepper
- ¼ tsp cayenne pepper
- 1 can (14 oz) crushed tomatoes
Ingredient noteTomatoes carry a little excess fructose that a low fructose diet watches in larger servings; the small amount used here keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid crushed tomatoes, please tap it and change its rating to Red.
- 6 cups low-sodium chicken broth
- ¾ cup green lentils, rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cup fresh cilantro, roughly chopped
- ½ cup fresh flat-leaf parsley, roughly chopped
- 1 tsp salt, plus more to taste
- 2 tbsp fresh lemon juice
For the tadouira (thickener)
- 3 tbsp all-purpose flour
- ½ cup cold water
- 2 tbsp tomato paste
For serving
- lemon wedges, for serving (optional)
- fresh cilantro sprigs, for serving (optional)
Instructions
- 1
Heat the olive oil in a large 6-quart Dutch oven or heavy-bottomed pot over medium-high heat until shimmering. Add the lamb pieces in a single layer and sear, undisturbed, for 3–4 minutes per side until deeply browned on at least two sides. Work in batches if needed to avoid crowding. Transfer the browned lamb to a plate and set aside.
- 2
Reduce the heat to medium. Add the diced onion to the same pot and cook, stirring occasionally, until softened and translucent, about 5–6 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute, watching closely so it does not brown.
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