Harira is the traditional soup of Morocco. It is usually eaten during dinner in the Muslim holy month of Ramadan to break the fasting day. It is considered as a meal in itself. It is also served to relatives and friends after a special celebration
Prep Time: 30 minutes
Cooking Time: 45 minutes
Serves: 6
Yield 6 cups
Prep Time:10 minutes
Cooking Time: 30 minutes
Serves: 10
Yield: ~80 oz
Cooking Time: 30 minutes
Serves: 10
Yield: ~80 oz
Ingredients
1 1/2 | tbsp | Canola Oil |
1 | Medium | Onion (chopped) |
3 | cloves | Garlic |
1 | tbsp | Fresh Turmeric |
1 | tbsp | Fresh Ginger Root |
1 | tsp | Cumin |
4 | cups | Low Sodium, fat free Vegetable Broth |
1 | cup | Dried Lentils |
14 | oz | Diced Tomato (No Salt added) |
2 | cups | Cooked Chickpeas |
1 | cup | Parsley, Fresh |
1 | cup | Cilantro, Fresh |
1 | tbsp | Lemon Juice |
1 | cup | Tap Water |
Directions
- If using raw chickpeas, prepare ahead
- Chop and Sauté the onion in the oil until soft and beginning to caramelize.
- Add the Garlic, Ginger, Turmeric, Cumin and Pepper. Continue to cook a few more minutes.
- Stir in the Stock, Lentils and Diced Tomato.
- Bring to a boil, then cover and simmer for 20 minutes or until the Lentils are soft.
- Stir in the Chickpeas, Parsley, Cilantro and Lemon Juice, then simmer for another 5 minutes
Categories
Course: SoupCuisine Type: Moroccan
Main Ingredient: Vegetables
Nutrition Facts | ||
---|---|---|
Serving Size: 8 oz. | ||
Amount per Serving | ||
Calories | 137 | |
Calories from Fat | 29.1 | |
% Daily Value * | ||
Total Fat | 3.23g | 4% |
Saturated Fat | 0.39g | 1% |
Cholesterol | 0.0mg | 0% |
Sodium | 164.0mg | 6% |
Total Carbohydrate | 24.15g | 8% |
Dietary Fiber | 8.47g | 33% |
Sugars | 2.92g | |
Protein | 7.07g | 14% |
Est. Percent of Calories: | ||
Fat | 19% | |
Carbs | 46% | |
Protein | 35% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.