SoupMain CourseAppetizer

Harira

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

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.

Een origineel recept van Forkin

Totale tijd: 1 uur 20 min
Porties: 6
Moeilijkheid: Gemiddeld
Per portie: 310 kcal

VeganistischVegetarisch

Allergeneninformatie: kan selderij en gluten bevatten. Controleer bij een allergie altijd de verpakking van de ingrediënten.

Mise-en-place

Ingrediënten

soup

2 elolive oil
1 styellow onion, finely chopped
2 stcelery, finely chopped
3 teentjegarlic, minced
1 tlground ginger
1 tlturmeric powder
1 tlground cinnamon
1 tlground cumin
800 gcrushed tomatoes
1.500 mlvegetable broth
200 gbrown lentils, rinsed
0,5 kopjecilantro, chopped
0,5 kopjeparsley, chopped
240 gcanned chickpeas, rinsed and drained
1 tlsalt
0,5 tlblack pepper, freshly ground

tadwira

0,25 kopjeall-purpose flour
0,5 kopjewater
1 eltomato paste

garnish

1 stlemon, cut into wedges
0,25 kopjecilantro, freshly chopped

serving

6 stdate, pitted(optioneel)

Keukengerei

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

De bereidingswijze

Stap voor stap

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
Ongeveer 2 min
2
Add the chopped yellow onion and celery, and sauté until softened, about 5-7 minutes.
Ongeveer 7 min
Tip van de kok: 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.
Ongeveer 1 min
Tip van de kok: 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.
Ongeveer 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.
Ongeveer 30 min
Tip van de kok: 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.
Ongeveer 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.
Ongeveer 2 min
Tip van de kok: 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.
Ongeveer 1 min
Tip van de kok: 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.
Ongeveer 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.
Tip van de kok: A squeeze of fresh lemon juice at the end brightens up all the flavors of the soup.

Per portie

Voedingswaarden

71%Score

Calorieën: 310,4kcal
Eiwit: 14,4g
Koolhydraten: 52,7g
Vet: 6,3g
Vezels: 9,7g
Suiker: 14,1g

Geschat op basis van de hoeveelheden ingrediënten in het recept. Waarden kunnen per merk en vervanging verschillen.

Goed bewaren

Bewaren

Store leftover soup in an airtight container in the refrigerator.

Opwarmen

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