Harira

Harira is a rich and hearty Lebanese soup, packed with protein from lentils and chickpeas, and infused with aromatic spices. This comforting dish is perfect for warming up on a chilly day, and it's both nourishing and satisfying.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Celery - 1 stalk, finely chopped
• Carrot - 1 medium, diced
• Garlic - 3 cloves, minced
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Cinnamon - 1/4 teaspoon
• Tomato paste - 2 tablespoons
• Chickpeas - 100 grams, canned or cooked
• Red lentils - 100 grams, rinsed
• Vegetable broth - 1 liter
• Fresh parsley - 1/4 cup, chopped
• Lemon - 1, juiced
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, celery, and carrot, and sauté until the vegetables are soft, about 5-7 minutes.
2. Stir in the minced garlic, cumin, coriander, turmeric, and cinnamon. Cook for an additional 1-2 minutes until fragrant.
3. Add the tomato paste and cook for another minute, stirring well to combine.
4. Pour in the vegetable broth, then add the chickpeas and red lentils. Bring the mixture to a boil.
5. Reduce the heat to low and let the soup simmer for about 25 minutes, or until the lentils are tender.
6. Stir in the chopped parsley and lemon juice. Season with salt and black pepper to taste.
7. Serve hot, garnished with additional parsley if desired.

Nutrition

• Calories: 380
• Protein: 18 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 1 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in fiber, promoting digestive health and satiety.

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