Harira with Rice

Harira with Rice is a traditional Moroccan dish that combines a hearty, spiced tomato and lentil soup with fluffy rice. This vegan delight is rich in flavor and nutrients, making it a comforting and wholesome meal.

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 cinnamon - 1/2 teaspoon
• Ground ginger - 1/2 teaspoon
• Turmeric powder - 1/2 teaspoon
• Tomatoes - 400 grams, crushed (canned or fresh)
• Red lentils - 100 grams, rinsed
• Chickpeas - 100 grams, cooked or canned, drained
• Vegetable broth - 800 ml
• Fresh cilantro - 1/4 cup, chopped
• Fresh parsley - 1/4 cup, chopped
• Lemon - 1, juiced
• Salt - to taste
• Black pepper - to taste
• Rice - 100 grams (dry weight), basmati or long-grain

Steps

1. In a large pot, heat olive oil over medium heat. Add the chopped onion, celery, and carrot. Sauté for about 5 minutes until the vegetables are softened.
2. Stir in the minced garlic, ground cumin, cinnamon, ginger, and turmeric. Cook for an additional 2 minutes until fragrant.
3. Add the crushed tomatoes, red lentils, and cooked chickpeas to the pot. Pour in the vegetable broth and bring the mixture to a boil.
4. Once boiling, reduce the heat to low and let it simmer for about 20 minutes, or until the lentils are tender. Stir occasionally.
5. While the soup is simmering, prepare the rice according to package instructions. Typically, rinse the rice, then combine it with water (1:2 ratio) in a pot and cook until fluffy.
6. Once the lentils are tender, stir in the chopped cilantro, parsley, lemon juice, salt, and black pepper. Adjust seasoning as necessary.
7. Serve the Harira hot over a bed of fluffy rice, garnished with additional herbs if desired.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 78 g
• Fiber: 18 g
• Sugar: 6 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.8 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas.
• High in dietary fiber, promoting digestive health.
• Loaded with vitamins and minerals from fresh vegetables and herbs.

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