Algerian Harira, a cherished soup deeply rooted in Algerian culinary tradition, is celebrated for its rich blend of flavors and nutritional benefits. Packed with proteins from lentils and chickpeas, vitamins like vitamin C from tomatoes, and iron from lamb or beef, it provides a wholesome meal. This hearty dish, often enjoyed during Ramadan and festive gatherings, showcases the perfect harmony of North African and Mediterranean influences. While its ingredients offer numerous health benefits, excessive consumption of its rich components may lead to digestive discomfort. Explore our authentic Algerian Harira recipe to savor its warmth and cultural significance.

Ingredients:

• 1 cup red lentils
• 1/2 cup chickpeas, soaked overnight
• 1/2 cup vermicelli or broken angel hair pasta
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper (adjust to your spice preference)
• 1 can (14 oz) diced tomatoes
• 1/4 cup tomato paste
• 6 cups vegetable or chicken broth
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh cilantro
• Juice of 1 lemon
• Salt and pepper, to taste

Instructions:

1- Start by rinsing the lentils and chickpeas thoroughly under cold water.

2- In a large pot, heat the olive oil over medium heat. Add the chopped onions and cook until they become translucent, about 5 minutes.

3- Add the minced garlic, ground cumin, ground coriander, paprika, ground cinnamon, and cayenne pepper. Sauté for another 2-3 minutes until the spices become fragrant.

4- Stir in the diced tomatoes and tomato paste. Cook for 5-7 minutes, allowing the mixture to thicken.

5- Add the rinsed lentils and soaked chickpeas to the pot. Stir well to combine them with the tomato and spice mixture.

6- Pour in the vegetable or chicken broth. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 45 minutes or until the lentils and chickpeas are tender.

7- Stir in the vermicelli or broken angel hair pasta. Continue to simmer for an additional 10-15 minutes, or until the pasta is cooked through.

8- Season the Harira with salt and pepper to taste.

9- Just before serving, add the freshly chopped parsley and cilantro to the soup and stir them in.

10- Squeeze the lemon juice into the soup and stir again.

11- Serve hot with crusty bread or dates for a traditional Algerian touch.

Algerian Harira is not only delicious but also incredibly satisfying. It's a wholesome dish enjoyed by families during special occasions and gatherings. Enjoy your homemade bowl of Algerian Harira!

Additional tips

To make Harira even healthier, you can adjust the recipe in several ways.

- For a lighter version, reduce the amount of olive oil used in the recipe.

- Instead of the usual vegetable or chicken broth, you can opt for a low-sodium or fat-free version to cut down on calories and sodium intake.

- If you're looking to add more vegetables, consider incorporating spinach, carrots, or zucchini for added nutrition and fiber.

- To further enhance the health benefits, consider using whole grain pasta or substituting the pasta entirely with quinoa for a gluten-free option. 

Serving Harira:

Harira is best enjoyed with traditional Algerian sides to enhance its cultural experience. The soup pairs wonderfully with crusty bread, especially the traditional Algerian khobz (flatbread), which can be used to dip into the soup. Additionally, serving Harira with dates adds a sweet contrast, which is a common practice during Ramadan. If you're preparing Harira for a festive gathering, consider pairing it with olives or a fresh salad to balance the richness of the soup.

Frequently Asked Questions (FAQs):

Can the ingredients be modified for people with food allergies?

- Yes, the ingredients in Harira can be modified to suit those with food allergies. For individuals with a chickpea allergy, you can substitute chickpeas with lentils or beans like kidney beans. If someone has a tomato allergy, consider using pumpkin or butternut squash for a similar texture. For those who are sensitive to gluten, simply omit the pasta and use quinoa or rice as a substitute. Always check labels for any hidden allergens in the broth or other packaged ingredients.

How does the nutritional value of Harira compare to other soups?

- Harira stands out for its nutritional density compared to other soups like lentil soup or Moroccan harira. While lentil soup is high in fiber and protein, Harira offers the added benefit of chickpeas, which contribute to improved digestion and weight management. Compared to Moroccan Harira, Algerian Harira is often heartier due to the inclusion of both lentils and chickpeas along with meat (either lamb or chicken), making it richer in protein. However, for those seeking a lighter option, Harira can be adjusted to be lower in fat and calories by reducing oil and using a leaner protein source.

Can Harira be prepared in advance?

- Yes, Harira can be prepared in advance and actually benefits from sitting for a few hours or overnight, as the flavors meld and deepen. To prepare it ahead of time, allow the soup to cool completely before storing it in an airtight container in the refrigerator for up to 3 days. If you plan to store it for a longer period, consider freezing it in portions. To reheat, gently warm it on the stove, adding a little broth or water to restore its consistency if necessary.

What is the best way to keep Harira fresh?

- To keep Harira fresh, store it in an airtight container in the refrigerator, where it will last for up to 3 days. If you want to keep it for a longer period, freezing is an excellent option. Be sure to let the soup cool completely before freezing, and store it in freezer-safe containers. When reheating, do so over low heat and stir occasionally to avoid burning. If the soup has thickened too much during storage, you can add a bit of water or broth to adjust the consistency before serving.

Nutritional Values

The nutritional values for the ingredients in Algerian Harira can vary based on brand, preparation, and serving size. Here are approximate values for some of the key ingredients in the recipe. Keep in mind that these are general estimates, and actual values may vary:

Red Lentils (1 cup, cooked):

• Calories: 230
• Protein: 18 grams
• Carbohydrates: 40 grams
• Dietary Fiber: 16 grams
• Fat: 1 gram

benefits: Rich in protein, fiber, and various nutrients. They can help improve heart health, aid in digestion, and stabilize blood sugar levels.

Chickpeas (1/2 cup, cooked):

• Calories: 134
• Protein: 7 grams
• Carbohydrates: 24 grams
• Dietary Fiber: 4 grams
• Fat: 2 grams

benefits:High in protein, fiber, and several vitamins and minerals. They can help improve digestion, aid in weight management, and reduce the risk of chronic diseases.

Vermicelli (1/2 cup, uncooked):

• Calories: 210
• Protein: 7 grams
• Carbohydrates: 42 grams
• Dietary Fiber: 2 grams
• Fat: 1 gram

benefits:Provides carbohydrates for energy and can be a source of fiber if whole grain. It's important for a balanced diet.

Olive Oil (2 tablespoons):

• Calories: 240
• Fat: 28 grams
• No protein or carbohydrates

benefits:Contains healthy monounsaturated fats and antioxidants. It's linked to various health benefits, including improved heart health and reduced inflammation.

Onion (1 medium):

• Calories: 44
• Protein: 1 gram
• Carbohydrates: 10 grams
• Dietary Fiber: 2 grams
• Fat: 0 grams

benefits: Rich in antioxidants and compounds that may reduce inflammation, lower cholesterol levels, and improve heart health.

Garlic (2 cloves):

• Calories: 8
• Protein: 0.4 grams
• Carbohydrates: 1.8 grams
• Dietary Fiber: 0.2 grams
• Fat: 0.1 grams

benefits: Contains compounds with potent medicinal properties. It may help lower blood pressure, improve cholesterol levels, and boost the immune system.

Diced Tomatoes (14 oz can, drained):

• Calories: 35
• Protein: 1 gram
• Carbohydrates: 8 grams
• Dietary Fiber: 2 grams
• Fat: 0 grams

benefits: Rich in vitamins, minerals, and antioxidants. They may help reduce the risk of heart disease and cancer.

Tomato Paste (1/4 cup):

• Calories: 54
• Protein: 2 grams
• Carbohydrates: 12 grams
• Dietary Fiber: 2 grams
• Fat: 0 grams

benefits: Concentrated source of vitamins, minerals, and antioxidants. It may help improve heart health and reduce inflammation.

Parsley (2 tablespoons, chopped):

• Calories: 1
• Protein: 0.1 grams
• Carbohydrates: 0.2 grams
• Dietary Fiber: 0.1 grams
• Fat: 0 grams

benefits: Rich in vitamins K, C, and A, as well as antioxidants. It may help improve bone health and reduce inflammation.

Cilantro (2 tablespoons, chopped):

• Calories: 1
• Protein: 0.1 grams
• Carbohydrates: 0.2 grams
• Dietary Fiber: 0.1 grams
• Fat: 0 grams

benefits: Contains antioxidants and may help lower blood sugar levels, reduce inflammation, and promote heart health.

Lemon Juice (Juice of 1 lemon):

• Calories: 4
• Protein: 0.1 grams
• Carbohydrates: 1.3 grams
• Dietary Fiber: 0.1 grams
• Fat: 0.1 grams

benefits: Rich in vitamin C and antioxidants. It may help improve digestion, boost immunity, and promote skin health.

Please note that these values are rough estimates and can vary based on the specific brands and amounts of ingredients you use. Additionally, the values for salt and spices are not included in this list but should be considered when calculating the overall nutritional content of the recipe.