SoupMain CourseAppetizer

Harira

Name: Harira
Prep time: 20 min
Cook time: 1 h
Total time: 1 h 20 min
Yield: 6 racions
Cuisine: moroccan, north_african
Ingredients: 2 cs olive oil; 1 u yellow onion finely chopped; 2 u celery finely chopped; 3 gra garlic minced; 1 ct ground ginger; 1 ct turmeric powder; 1 ct ground cinnamon; 1 ct ground cumin; 800 g crushed tomatoes; 1.500 ml vegetable broth; 200 g brown lentils rinsed; 0,5 tassa cilantro chopped; 0,5 tassa parsley chopped; 240 g canned chickpeas rinsed and drained; 1 ct salt; 0,5 ct black pepper freshly ground; 0,25 tassa all-purpose flour; 0,5 tassa water; 1 cs tomato paste; 1 u lemon cut into wedges; 0,25 tassa cilantro freshly chopped; 6 u date pitted (opcional)

Harira is a hearty and fragrant Moroccan soup, traditionally enjoyed to break the fast during Ramadan. This vegetarian version combines tomatoes, lentils, and chickpeas with a warm spice blend for a deeply satisfying meal.

Una recepta original de Forkin

Temps total: 1 h 20 min
Racions: 6
Dificultat: Mitjana
Per ració: 310 kcal

VeganaVegetariana

Informació sobre al·lèrgens: pot contenir api i gluten. Si teniu al·lèrgies, comproveu sempre els envasos dels ingredients.

Preparació prèvia

Llista d’ingredients

soup

2 csolive oil
1 uyellow onion, finely chopped
2 ucelery, finely chopped
3 gragarlic, minced
1 ctground ginger
1 ctturmeric powder
1 ctground cinnamon
1 ctground cumin
800 gcrushed tomatoes
1.500 mlvegetable broth
200 gbrown lentils, rinsed
0,5 tassacilantro, chopped
0,5 tassaparsley, chopped
240 gcanned chickpeas, rinsed and drained
1 ctsalt
0,5 ctblack pepper, freshly ground

tadwira

0,25 tassaall-purpose flour
0,5 tassawater
1 cstomato paste

garnish

1 ulemon, cut into wedges
0,25 tassacilantro, freshly chopped

serving

6 udate, pitted(opcional)

Estris

large pot · cutting board · knife · whisk · small bowl

Elaboració

Pas a pas

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
Uns 2 min
2
Add the chopped yellow onion and celery, and sauté until softened, about 5-7 minutes.
Uns 7 min
Nota de cuina: Cooking the vegetables until soft builds a sweet, aromatic base for the soup.
3
Stir in the minced garlic, ground ginger, turmeric, cinnamon, and cumin. Cook for one minute until fragrant.
Uns 1 min
Nota de cuina: Toasting the spices briefly helps to release their essential oils and deepen their flavor.
4
Pour in the crushed tomatoes and vegetable broth. Add the rinsed brown lentils, and the chopped cilantro and parsley intended for the soup.
Uns 2 min
5
Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for 30 minutes.
Uns 30 min
Nota de cuina: Simmering with the lid on prevents too much liquid from evaporating while the lentils cook.
6
Stir in the rinsed chickpeas and continue to simmer, uncovered, for another 15 minutes or until the lentils are completely tender.
Uns 15 min
7
While the soup simmers, prepare the tadwira. In a small bowl, whisk together the all-purpose flour, water, and tomato paste until a smooth, lump-free paste forms.
Uns 2 min
Nota de cuina: For a gluten-free version, you can use cornstarch or a gluten-free flour blend for the tadwira.
8
Slowly pour the tadwira into the simmering soup while whisking constantly to prevent any lumps from forming.
Uns 1 min
Nota de cuina: Adding the thickener slowly is key to achieving a smooth, velvety texture.
9
Continue to simmer the soup for 5-10 more minutes, stirring occasionally, until it has noticeably thickened.
Uns 10 min
10
Season the soup with salt and freshly ground black pepper to your taste.
11
Ladle the hot soup into bowls. Garnish with fresh cilantro and serve with lemon wedges on the side for squeezing. Dates are a traditional accompaniment.
Nota de cuina: A squeeze of fresh lemon juice at the end brightens up all the flavors of the soup.

Per ració

Nutrició

71%Puntuació

Calories: 310,4kcal
Proteïnes: 14,4g
Hidrats de carboni: 52,7g
Greixos: 6,3g
Fibra: 9,7g
Sucre: 14,1g

Estimació basada en les quantitats dels ingredients. Els valors poden variar segons les marques i les substitucions.

Conservació

Com conservar-ho

Store leftover soup in an airtight container in the refrigerator.

Com reescalfar-ho

Reheat gently on the stovetop or in the microwave, adding a splash of water if it has become too thick.