Harira

Harira, a rich and fragrant Moroccan soup, is traditionally served during Ramadan to break the fast, but it’s also enjoyed year-round as a hearty meal starter. This tomato-based soup is infused with lentils, chickpeas, and finely chopped herbs, making it a nutritious and comforting dish that embodies the essence of Moroccan cuisine.

Preparation Time: 15 minutes
Cooking Time: 1 hour 30 minutes
Resting Time: N/A
Total Time: 1 hour 45 minutes
Serving: 6

Ingredients:

• 1 cup dried chickpeas, soaked overnight and drained
• 1/2 cup green lentils
• 2 large tomatoes, grated
• 1 onion, finely chopped
• 2 celery stalks, finely chopped
• 1 bunch cilantro, finely chopped
• 1 bunch parsley, finely chopped
• 1 teaspoon ground cinnamon
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground ginger
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional)
• 8 cups vegetable or chicken broth
• 2 tablespoons tomato paste
• 1/2 cup vermicelli noodles
• Salt to taste
• Lemon wedges, for serving
• Olive oil

Method:

1. Sauté Aromatics:
   • In a large pot, heat a splash of olive oil over medium heat. Add the onion and celery, cooking until softened. Stir in the spices (cinnamon, turmeric, ginger, black pepper, cayenne) and cook for another minute until fragrant.
2. Add Main Ingredients:
   • Mix in the grated tomatoes, tomato paste, chickpeas, lentils, half of the chopped cilantro, and parsley. Add the broth and bring to a boil. Reduce the heat to low, cover, and simmer for about 1 hour, or until the chickpeas and lentils are tender.
3. Finish the Soup:
   • Add the vermicelli noodles and the rest of the cilantro and parsley. Cook for an additional 10-15 minutes until the noodles are tender. Adjust the seasoning with salt.
4. Serve:
   • Serve the Harira hot, with lemon wedges on the side for squeezing into the soup.

Notes:

• Harira thickens as it rests, so add a little water or broth when reheating if necessary.
• For a richer soup, some recipes include a small amount of meat like lamb or beef, added with the chickpeas.

Nutritional Information per Serving (Based on USDA Guidelines):

• Calories: 250 kcal
• Protein: 13g
• Carbohydrates: 44g
• Fat: 3g
• Fiber: 11g
• Sodium: 800mg
• Sugars: 8g

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