Harira Soup

Harira Soup is a traditional Lebanese dish that's both hearty and nutritious, packed with protein and vibrant spices. This flavorful soup is perfect for warming up on a chilly day and is a wonderful representation of Middle Eastern cuisine.

Ingredients

• Chickpeas - 100 grams (dry)
• Lentils - 50 grams (dry)
• Tomatoes - 200 grams (fresh, diced)
• Onion - 1 medium (finely chopped)
• Carrot - 1 medium (diced)
• Celery - 1 stalk (diced)
• Garlic - 3 cloves (minced)
• Olive oil - 2 tablespoons
• Cumin - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Ginger - 1/2 teaspoon (ground)
• Turmeric - 1/2 teaspoon
• Paprika - 1 teaspoon
• Vegetable broth - 1 liter
• Fresh coriander - 30 grams (chopped)
• Salt - to taste
• Black pepper - to taste
• Lemon - 1 (juiced)

Steps

1. Soak the chickpeas in water overnight, then drain and set aside.
2. In a large pot, heat olive oil over medium heat and add the chopped onion, sautéing until translucent.
3. Add the minced garlic, diced carrot, and diced celery to the pot, cooking for another 5 minutes.
4. Stir in the diced tomatoes and cook for an additional 5 minutes until softened.
5. Add the soaked chickpeas, lentils, cumin, cinnamon, ginger, turmeric, and paprika, stirring well to combine.
6. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 30-40 minutes, or until the chickpeas and lentils are tender.
7. Season with salt and black pepper to taste, then stir in the chopped coriander and lemon juice just before serving.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 45 g
• Fiber: 12 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

• Rich in plant-based protein from chickpeas and lentils.
• High in fiber, promoting digestive health and satiety.

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