Harira Soup Bake

Harira Soup Bake is a delicious Moroccan-inspired dish that combines the rich flavors of traditional harira soup with the comforting texture of a baked casserole. This high-protein meal is perfect for a cozy dinner, offering a hearty and nutritious experience.

Ingredients

• Chickpeas - 200 grams (cooked)
• Lentils - 100 grams (cooked)
• Ground beef - 150 grams
• Onion - 1 medium, diced
• Tomato - 1 large, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Garlic - 2 cloves, minced
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Cinnamon - 1/4 teaspoon
• Vegetable broth - 500 ml
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Eggs - 2 large
• Olive oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Puff pastry - 1 sheet

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large skillet, heat olive oil over medium heat. Add diced onions, carrots, and celery, and sauté until softened, about 5-7 minutes.
3. Add minced garlic, ground beef, cumin, coriander, paprika, turmeric, cinnamon, salt, and black pepper to the skillet. Cook until the beef is browned, about 5 minutes.
4. Stir in diced tomatoes, cooked chickpeas, cooked lentils, and vegetable broth. Let the mixture simmer for 10-15 minutes, allowing the flavors to meld.
5. Remove from heat and stir in chopped parsley and cilantro. Taste and adjust seasoning if necessary.
6. In a mixing bowl, beat the eggs and then add them to the beef and vegetable mixture, stirring to combine.
7. Roll out the puff pastry and place it into a baking dish, allowing the edges to hang over the sides.
8. Pour the harira mixture into the puff pastry-lined dish, folding the edges over the top.
9. Bake in the preheated oven for 20-25 minutes, or until the pastry is golden brown.
10. Remove from the oven and let it cool for a few minutes before slicing and serving.

Nutrition

• Calories: 550
• Protein: 30 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 25 g
• Saturated Fat: 8 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein from chickpeas, lentils, and beef, promoting muscle health.
• Rich in dietary fiber which aids digestion and helps maintain a healthy gut.

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