SoupMain CourseAppetizer

Harira

Name: Harira
Prep time: 20 min
Cook time: 1 h
Total time: 1 h 20 min
Yield: 6人分
Cuisine: moroccan, north_african
Ingredients: 2 大さじ olive oil; 1 個 yellow onion finely chopped; 2 個 celery finely chopped; 3 片 garlic minced; 1 小さじ ground ginger; 1 小さじ turmeric powder; 1 小さじ ground cinnamon; 1 小さじ ground cumin; 800 g crushed tomatoes; 1,500 ml vegetable broth; 200 g brown lentils rinsed; 0.5 カップ cilantro chopped; 0.5 カップ parsley chopped; 240 g canned chickpeas rinsed and drained; 1 小さじ salt; 0.5 小さじ black pepper freshly ground; 0.25 カップ all-purpose flour; 0.5 カップ water; 1 大さじ tomato paste; 1 個 lemon cut into wedges; 0.25 カップ cilantro freshly chopped; 6 個 date pitted (お好みで)

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.

Forkinによるオリジナルレシピ

合計時間: 1 時間 20 分
人数: 6
難易度: 普通
1人分: 310 kcal

ヴィーガンベジタリアン

アレルゲン情報： セロリ、グルテンを含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

soup

2 大さじolive oil
1 個yellow onion, finely chopped
2 個celery, finely chopped
3 片garlic, minced
1 小さじground ginger
1 小さじturmeric powder
1 小さじground cinnamon
1 小さじground cumin
800 gcrushed tomatoes
1,500 mlvegetable broth
200 gbrown lentils, rinsed
0.5 カップcilantro, chopped
0.5 カップparsley, chopped
240 gcanned chickpeas, rinsed and drained
1 小さじsalt
0.5 小さじblack pepper, freshly ground

tadwira

0.25 カップall-purpose flour
0.5 カップwater
1 大さじtomato paste

garnish

1 個lemon, cut into wedges
0.25 カップcilantro, freshly chopped

serving

6 個date, pitted(お好みで)

調理器具

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

作り方

手順

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
約2 分
2
Add the chopped yellow onion and celery, and sauté until softened, about 5-7 minutes.
約7 分
調理のヒント： 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.
約1 分
調理のヒント： 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.
約2 分
5
Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for 30 minutes.
約30 分
調理のヒント： 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.
約15 分
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.
約2 分
調理のヒント： 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.
約1 分
調理のヒント： 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.
約10 分
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.
調理のヒント： A squeeze of fresh lemon juice at the end brightens up all the flavors of the soup.

1人分

栄養情報

71%スコア

カロリー: 310.4kcal
たんぱく質: 14.4g
炭水化物: 52.7g
脂質: 6.3g
食物繊維: 9.7g
糖類: 14.1g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store leftover soup in an airtight container in the refrigerator.

温め直し

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