Harira Traditionnelle

Harira Traditionnelle is a comforting Moroccan baked dish, rich in flavors and nutrients, perfect for a hearty meal. This recipe combines wholesome ingredients like lentils, chickpeas, and spices, creating a satisfying and healthy experience.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Celery - 1 stalk, finely chopped
• Carrot - 1 medium, diced
• Garlic - 3 cloves, minced
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Tomato paste - 2 tablespoons
• Canned tomatoes - 400 grams, crushed
• Vegetable broth - 500 milliliters
• Red lentils - 100 grams, rinsed
• Canned chickpeas - 200 grams, drained and rinsed
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Lemon - 1, juiced
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large oven-safe pot, heat the olive oil over medium heat and sauté the onion, celery, and carrot until softened, about 5-7 minutes.
3. Add the minced garlic, cumin, coriander, and paprika, cooking for an additional 2 minutes until fragrant.
4. Stir in the tomato paste and cook for another minute before adding the crushed tomatoes and vegetable broth.
5. Bring the mixture to a simmer, then add the red lentils and chickpeas. Season with salt and black pepper to taste.
6. Cover the pot and transfer it to the preheated oven. Bake for 30 minutes.
7. After 30 minutes, remove the pot from the oven and stir in the chopped parsley, cilantro, and lemon juice.
8. Return to the oven for another 10 minutes, uncovered, to thicken the dish.
9. Serve hot, garnished with additional herbs if desired.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 10 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

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

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