Chickpea Harira

Chickpea Harira is a hearty Moroccan soup that combines the warmth of spices with the richness of chickpeas, making it a perfect vegan dish for lunch. This flavorful soup is filled with fragrant herbs, tomatoes, and lentils, offering a nourishing and comforting experience.

Ingredients

• Chickpeas - 200 grams (cooked or canned)
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Garlic - 3 cloves, minced
• Tomato - 1 large, diced
• Tomato paste - 2 tablespoons
• Cilantro - 30 grams, chopped
• Parsley - 30 grams, chopped
• Cumin powder - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Vegetable broth - 500 milliliters
• Lentils - 100 grams (red or green)
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, for serving

Steps

1. Heat olive oil in a large pot over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5-7 minutes until softened.
2. Add the minced garlic and cook for another minute until fragrant.
3. Stir in the diced tomato, tomato paste, cumin, cinnamon, paprika, turmeric, salt, and pepper. Cook for 3-4 minutes until the tomatoes break down.
4. Add the lentils and cooked chickpeas to the pot, followed by the vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
5. Stir in the chopped cilantro and parsley, and cook for an additional 5 minutes.
6. Serve hot with a wedge of lemon on the side for squeezing over the soup.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

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

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