Harira Burger

The Harira Burger is a vegetarian twist on the traditional Moroccan harira soup, packed with flavors from spices, lentils, and chickpeas. Served in a toasted bun with fresh herbs and a zesty sauce, it promises a hearty and satisfying meal.

Ingredients

• Chickpeas - 100 grams (cooked)
• Red lentils - 50 grams
• Carrot - 1 medium, grated
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Cilantro - 2 tablespoons, chopped
• Parsley - 2 tablespoons, chopped
• Ground cumin - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Breadcrumbs - 50 grams
• Burger buns - 2
• Tomato - 1, sliced
• Lettuce leaves - 2
• Harissa sauce - 2 tablespoons (optional)

Steps

1. In a saucepan, combine red lentils with 200ml of water and bring to a boil. Reduce heat and simmer for about 15 minutes until tender. Drain any excess water and set aside.
2. In a skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, sautéing until soft and translucent, about 5 minutes.
3. In a mixing bowl, combine cooked chickpeas, cooked red lentils, grated carrot, cilantro, parsley, cumin, cinnamon, paprika, salt, black pepper, and breadcrumbs. Mash the mixture with a fork or potato masher until it holds together but still has some texture.
4. Form the mixture into two patties, about 1.5 cm thick.
5. In the same skillet, heat a bit more olive oil over medium heat. Cook the patties for about 4-5 minutes on each side until golden brown and heated through.
6. Toast the burger buns lightly on the skillet or in a toaster.
7. Assemble the burgers by placing a lettuce leaf on the bottom bun, followed by the patty, a slice of tomato, and a drizzle of harissa sauce if desired. Top with the other half of the bun.
8. Serve immediately and enjoy your Harira Burgers!

Nutrition

• Calories: 420
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

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

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