Vegetable Harira

Vegetable Harira is a fragrant and hearty Moroccan soup, traditionally enjoyed during Ramadan. This version is packed with a variety of vegetables, lentils, and spices, making it a nutritious and satisfying dish.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Celery - 1 stalk, diced
• Carrot - 1 medium, diced
• Zucchini - 1 medium, diced
• Tomato - 1 large, chopped
• Garlic - 2 cloves, minced
• Chickpeas - 100 grams, cooked
• Red lentils - 100 grams
• Vegetable broth - 1 liter
• Cilantro - 1/4 cup, chopped
• Parsley - 1/4 cup, chopped
• Cinnamon - 1/2 teaspoon
• Ginger - 1/2 teaspoon, ground
• Turmeric - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, juiced

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 softened.
2. Stir in the garlic, zucchini, and chopped tomato, cooking for another 3 minutes until the vegetables are well combined.
3. Add the chickpeas, red lentils, vegetable broth, cilantro, parsley, cinnamon, ginger, turmeric, paprika, salt, and black pepper to the pot. Bring to a boil.
4. Reduce the heat to low and let the soup simmer for about 25-30 minutes, stirring occasionally, until the lentils are tender.
5. Once cooked, stir in the lemon juice and adjust seasoning if necessary. Serve hot, garnished with extra herbs if desired.

Nutrition

• Calories: 280
• Protein: 10 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in vitamins and minerals from a variety of vegetables.

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