SoupMain CourseAppetizer

Harira

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

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.

O rețetă originală de Forkin

Durată totală: 1 oră 20 min.
Porții: 6
Dificultate: Medie
Per porție: 310 kcal

VeganDietă vegetariană

Informații despre alergeni: poate conține țelină și gluten. Verifică întotdeauna ambalajele ingredientelor dacă ai o alergie.

Pregătirea ingredientelor

Ingrediente

soup

2 lingurăolive oil
1 buc.yellow onion, finely chopped
2 buc.celery, finely chopped
3 cățelgarlic, minced
1 lingurițăground ginger
1 lingurițăturmeric powder
1 lingurițăground cinnamon
1 lingurițăground cumin
800 gcrushed tomatoes
1.500 mlvegetable broth
200 gbrown lentils, rinsed
0,5 canăcilantro, chopped
0,5 canăparsley, chopped
240 gcanned chickpeas, rinsed and drained
1 lingurițăsalt
0,5 lingurițăblack pepper, freshly ground

tadwira

0,25 canăall-purpose flour
0,5 canăwater
1 lingurătomato paste

garnish

1 buc.lemon, cut into wedges
0,25 canăcilantro, freshly chopped

serving

6 buc.date, pitted(opțional)

Ustensile

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

Mod de preparare

Pas cu pas

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

Per porție

Valori nutriționale

71%Scor

Calorii: 310,4kcal
Proteine: 14,4g
Carbohidrați: 52,7g
Grăsimi: 6,3g
Fibre: 9,7g
Zahăr: 14,1g

Estimare bazată pe cantitățile ingredientelor din rețetă. Valorile pot varia în funcție de mărci și înlocuiri.

Păstrează gustul bun

Păstrare

Store leftover soup in an airtight container in the refrigerator.

Reîncălzire

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