Harira Végétarienne

Harira Végétarienne is a rich and flavorful Moroccan soup that combines hearty vegetables, legumes, and aromatic spices, making it a perfect appetizer for any meal. This vegetarian version captures the essence of traditional Harira while offering a wholesome and nutritious option.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Celery - 1 stalk, diced
• Carrot - 1 medium, diced
• Garlic - 2 cloves, minced
• Tomato - 1 medium, diced
• Red lentils - 100 grams
• Chickpeas - 100 grams, cooked
• Vegetable broth - 1 liter
• Cilantro - 1/4 cup, chopped
• Parsley - 1/4 cup, chopped
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion, celery, and carrot, and sauté for about 5 minutes until the vegetables are softened.
2. Add the minced garlic and diced tomato to the pot, stirring for another 2 minutes until the tomato breaks down.
3. Stir in the red lentils, cooked chickpeas, vegetable broth, ground cumin, ground coriander, paprika, salt, and black pepper. Bring to a boil.
4. Reduce the heat to low and let the soup simmer for about 30 minutes, stirring occasionally, until the lentils are tender.
5. Once the lentils are cooked, add the chopped cilantro, parsley, and lemon juice. Stir well and adjust seasoning if necessary.
6. Serve hot, garnished with additional cilantro or parsley if desired.

Nutrition

• Calories: 300
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 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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