Harira Rice Soup

Harira Rice Soup is a comforting and fragrant Moroccan dish that combines the warmth of spices and the heartiness of rice in a savory broth. This vegan version captures the essence of traditional harira while being completely plant-based and nourishing.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Celery - 1 stalk, diced
• Carrot - 1 medium, diced
• Garlic - 3 cloves, minced
• Cilantro - 1/4 cup, chopped
• Parsley - 1/4 cup, chopped
• Ground cumin - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Ground turmeric - 1/2 teaspoon
• Paprika - 1 teaspoon
• Chickpeas - 1 cup, cooked or canned, rinsed
• Tomatoes - 400 grams, diced (canned or fresh)
• Vegetable broth - 4 cups
• Brown rice - 1/2 cup, rinsed
• Lemon - 1, juiced
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pot, heat olive oil over medium heat. Add the diced onion, celery, and carrot, and sauté for about 5-7 minutes until the vegetables are softened.
2. Stir in the minced garlic, cilantro, and parsley, cooking for another 2 minutes until fragrant.
3. Add the ground cumin, cinnamon, turmeric, and paprika. Stir to coat the vegetables in the spices and cook for 1-2 minutes.
4. Mix in the chickpeas and diced tomatoes, followed by the vegetable broth. Bring the mixture to a gentle boil.
5. Once boiling, add the rinsed brown rice to the pot. Reduce the heat to low, cover, and let it simmer for about 25 minutes, or until the rice is tender.
6. Once the rice is cooked, stir in the lemon juice and season with salt and black pepper to taste. Serve hot, garnished with additional cilantro or parsley if desired.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, which aids in digestion and promotes a feeling of fullness.
• Packed with vitamins and minerals from the vegetables and legumes, supporting overall health.

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