Pasta Harira

Pasta Harira is a delightful fusion of Italian and Moroccan flavors, featuring tender pasta enveloped in a spiced tomato and lentil sauce, rich in protein and nutrients. This high-protein dish is perfect for a comforting meal that nourishes both body and soul.

Ingredients

• Dried chickpeas - 100 grams
• Red lentils - 100 grams
• Pasta (penne or fusilli) - 150 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery stalk - 1, diced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 ml
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped
• Lemon wedges - for serving

Steps

1. Soak the dried chickpeas in water overnight. Drain and rinse before using.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery, and sauté until softened, about 5 minutes.
3. Stir in the soaked chickpeas, red lentils, canned diced tomatoes, vegetable broth, cumin, coriander, paprika, cinnamon, salt, and black pepper. Bring to a boil, then reduce heat to low and simmer for about 25 minutes, or until the chickpeas are tender.
4. While the soup is simmering, cook the pasta according to package instructions in a separate pot until al dente. Drain and set aside.
5. Once the chickpeas are tender, stir in the cooked pasta and chopped parsley. Adjust seasoning if necessary and heat through for another 2-3 minutes.
6. Serve hot, garnished with fresh parsley and lemon wedges on the side.

Nutrition

• Calories: 490
• Protein: 22 g
• Carbs: 75 g
• Fiber: 18 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas and lentils, aiding muscle repair and growth.
• High in fiber, promoting digestive health and helping maintain stable blood sugar levels.

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