Harira Marocaine

Harira Marocaine is a traditional Moroccan soup brimming with flavor, featuring a delightful mix of lentils, chickpeas, and aromatic spices. This hearty dish is often enjoyed during Ramadan but is perfect for any lunch occasion.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Celery - 1 stalk, finely chopped
• Carrot - 1 medium, diced
• Tomato - 1 large, peeled and chopped
• Garlic - 2 cloves, minced
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cinnamon - 1/2 teaspoon
• Chickpeas - 100 grams, soaked overnight and drained
• Red lentils - 100 grams, rinsed
• Vegetable broth - 800 milliliters
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, cut into wedges for serving

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, celery, and carrot. Sauté for about 5 minutes until softened.
2. Stir in the garlic, ground cumin, ground coriander, turmeric, and cinnamon. Cook for another 2 minutes until fragrant.
3. Add the chopped tomato, chickpeas, and red lentils to the pot. Stir well to combine with the sautéed vegetables and spices.
4. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for about 25 minutes, or until the chickpeas and lentils are tender.
5. Stir in the chopped parsley and cilantro, and season with salt and pepper to taste. Simmer for an additional 5 minutes.
6. Serve hot, garnished with extra herbs and lemon wedges on the side for squeezing.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.8 L

Health Benefits

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

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