Moroccan Harira

Moroccan Harira is a rich and comforting baked dish that combines a medley of vegetables, lentils, and aromatic spices, creating a hearty and flavorful meal. This vegan version showcases the essence of Moroccan cuisine while being entirely plant-based.

Ingredients

• Chickpeas - 100 grams (soaked overnight)
• Red lentils - 100 grams
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Tomato - 1 large, diced
• Vegetable broth - 500 ml
• Olive oil - 2 tablespoons
• Cumin powder - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Ginger powder - 1/2 teaspoon
• Paprika - 1 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, juiced

Steps

1. Preheat your oven to 200°C (390°F).
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
3. Stir in the minced garlic, diced carrot, and diced celery, and sauté for another 5 minutes until the vegetables are tender.
4. Add the diced tomato, cumin, cinnamon, ginger, paprika, salt, and black pepper. Cook for 3-4 minutes until the tomato breaks down.
5. In a large bowl, combine the soaked chickpeas, red lentils, sautéed vegetable mixture, and vegetable broth. Mix well.
6. Pour the mixture into a baking dish and cover with aluminum foil.
7. Bake in the preheated oven for 25 minutes.
8. After 25 minutes, remove the foil and bake for an additional 10 minutes to allow the top to brown slightly.
9. Remove from the oven and stir in the fresh parsley, cilantro, and lemon juice.
10. Serve hot, garnished with additional herbs if desired.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 18 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

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

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