SoupMain CourseAppetizer

Harira

Name: Harira
Prep time: 20 min
Cook time: 1 h
Total time: 1 h 20 min
Yield: 6 porcji
Cuisine: moroccan, north_african
Ingredients: 2 łyżka olive oil; 1 szt. yellow onion finely chopped; 2 szt. celery finely chopped; 3 ząbek garlic minced; 1 łyżeczka ground ginger; 1 łyżeczka turmeric powder; 1 łyżeczka ground cinnamon; 1 łyżeczka ground cumin; 800 g crushed tomatoes; 1500 ml vegetable broth; 200 g brown lentils rinsed; 0,5 szklanka cilantro chopped; 0,5 szklanka parsley chopped; 240 g canned chickpeas rinsed and drained; 1 łyżeczka salt; 0,5 łyżeczka black pepper freshly ground; 0,25 szklanka all-purpose flour; 0,5 szklanka water; 1 łyżka tomato paste; 1 szt. lemon cut into wedges; 0,25 szklanka cilantro freshly chopped; 6 szt. date pitted (opcjonalnie)

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.

Oryginalny przepis autorstwa Forkin

Łączny czas: 1 godz. 20 min
Porcje: 6
Trudność: Średni
Na porcję: 310 kcal

WegańskiWegetariański

Informacja o alergenach: może zawierać seler i gluten. W razie alergii zawsze sprawdzaj opakowania składników.

Przygotowanie stanowiska

Składniki

soup

2 łyżkaolive oil
1 szt.yellow onion, finely chopped
2 szt.celery, finely chopped
3 ząbekgarlic, minced
1 łyżeczkaground ginger
1 łyżeczkaturmeric powder
1 łyżeczkaground cinnamon
1 łyżeczkaground cumin
800 gcrushed tomatoes
1500 mlvegetable broth
200 gbrown lentils, rinsed
0,5 szklankacilantro, chopped
0,5 szklankaparsley, chopped
240 gcanned chickpeas, rinsed and drained
1 łyżeczkasalt
0,5 łyżeczkablack pepper, freshly ground

tadwira

0,25 szklankaall-purpose flour
0,5 szklankawater
1 łyżkatomato paste

garnish

1 szt.lemon, cut into wedges
0,25 szklankacilantro, freshly chopped

serving

6 szt.date, pitted(opcjonalnie)

Sprzęt

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

Sposób przygotowania

Krok po kroku

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

Na porcję

Wartości odżywcze

71%Ocena

Kalorie: 310,4kcal
Białko: 14,4g
Węglowodany: 52,7g
Tłuszcz: 6,3g
Błonnik: 9,7g
Cukry: 14,1g

Wartości oszacowano na podstawie ilości składników w przepisie. Mogą się różnić zależnie od marki i zamienników.

Przechowuj prawidłowo

Przechowywanie

Store leftover soup in an airtight container in the refrigerator.

Odgrzewanie

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