Harira

Harira is a rich and flavorful soup that blends the warmth of spices with tender legumes and vegetables, making it a comforting dish perfect for any occasion. This Halal American version incorporates traditional Moroccan influences while using locally sourced ingredients.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1, diced
• Tomato paste - 2 tablespoons
• Canned diced tomatoes - 400 grams
• Lentils - 100 grams, rinsed
• Chickpeas - 100 grams, drained and rinsed
• Vegetable broth - 750 ml
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - 2 tablespoons, chopped
• Lemon - 1, juiced

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and garlic, sautéing until the onion becomes translucent.
3. Stir in the diced carrot, celery, and red bell pepper, cooking for another 5 minutes.
4. Add the tomato paste and cook for 2 minutes, stirring well to combine.
5. Pour in the canned diced tomatoes, lentils, chickpeas, and vegetable broth.
6. Season with cumin, coriander, cinnamon, paprika, salt, and pepper.
7. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the lentils are tender.
8. Stir in the chopped cilantro and lemon juice just before serving.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.75 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas.
• High in fiber, aiding digestion and promoting gut health.

Tags