Harira Soup

Harira Soup is a traditional Moroccan dish that beautifully combines rich flavors and textures, perfect for a nourishing lunch. This vegan version is filled with legumes, fresh herbs, and spices, making it both hearty and wholesome.

Ingredients

• Chickpeas - 100 grams (soaked overnight)
• Lentils - 100 grams
• Tomato - 1 large, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Fresh coriander - 30 grams, chopped
• Fresh parsley - 30 grams, chopped
• Vegetable broth - 1 liter
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, juiced

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrot, and diced celery, and sauté for about 5 minutes until the vegetables are softened.
2. Add the minced garlic, ground cumin, ground cinnamon, and paprika to the pot, stirring for another minute until fragrant.
3. Stir in the diced tomato and cook for 3-4 minutes until it starts to break down.
4. Add the soaked chickpeas and lentils to the pot, followed by the vegetable broth. Bring the mixture to a boil.
5. Reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes, or until the chickpeas and lentils are tender.
6. Once cooked, stir in the chopped coriander and parsley, and season with salt, black pepper, and lemon juice to taste.
7. Serve hot, garnished with additional herbs if desired.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 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 plant-based protein from chickpeas and lentils, supporting muscle health.
• High in fiber, aiding digestion and promoting satiety.

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