Harira

Harira is a traditional Moroccan soup, perfect for a hearty vegan breakfast, combining rich flavors and wholesome ingredients. This aromatic dish is packed with protein, fiber, and spices that awaken the senses and nourish the body.

Ingredients

• Chickpeas - 100 grams (soaked overnight)
• Red lentils - 50 grams
• Tomato - 1 large, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Olive oil - 1 tablespoon
• Ground cumin - 1 teaspoon
• Ground turmeric - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Vegetable broth - 1 liter
• Lemon - 1, for serving

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 5 minutes.
2. Add the diced carrots and celery to the pot, cooking for another 5 minutes until softened.
3. Stir in the diced tomato, ground cumin, turmeric, cinnamon, and paprika, cooking for an additional 2 minutes until fragrant.
4. Add the soaked chickpeas, red lentils, and vegetable broth to the pot. Bring to a boil, then reduce heat to low and simmer for about 30 minutes, stirring occasionally.
5. Once the chickpeas and lentils are tender, season with salt and black pepper to taste. Stir in the chopped parsley and cilantro.
6. Serve hot with a wedge of lemon on the side for squeezing over the soup.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber promoting satiety and digestive health.
• Rich in vitamins and minerals, supporting overall wellness.

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