Discover the rich flavors of Morocco with this authentic Harira recipe. This traditional soup combines ripe tomatoes, hearty lentils, and a blend of aromatic spices to create a comforting and nutritious dish. Perfect for a hearty meal or special occasions, Harira is a staple in Moroccan cuisine that offers both warmth and depth of flavor. Learn how to make this beloved soup with our easy-to-follow recipe and enjoy a taste of Moroccan tradition at home.

Ingredients:

- 2 tablespoons olive oil

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 cup celery, chopped

- 1 cup carrots, chopped

- 1 cup tomatoes, peeled and chopped (or canned tomatoes)

- 1/2 cup dried lentils, rinsed

- 1/2 cup chickpeas, soaked overnight and drained (or canned chickpeas)

- 6 cups vegetable or chicken broth

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon ground turmeric

- 1 teaspoon paprika

- 1 teaspoon ground cinnamon

- 1/2 teaspoon black pepper

- Salt to taste

- 1/4 cup fresh cilantro, chopped

- 1/4 cup fresh parsley, chopped

- 2 tablespoons lemon juice

- Optional: 1/4 cup pasta or rice (if desired)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onions and cook until translucent, about 5 minutes.

2. Stir in the garlic, celery, and carrots, and cook for an additional 5 minutes.

3. Add the chopped tomatoes and cook until they begin to break down, about 5 minutes.

4. Stir in the lentils, chickpeas, and spices (cumin, coriander, turmeric, paprika, cinnamon, black pepper, and salt).

5. Pour in the broth and bring the mixture to a boil. Reduce the heat to low and let it simmer for about 30-40 minutes, or until the lentils are tender.

6. If using pasta or rice, add it to the pot and cook for an additional 10 minutes, until tender.

7. Stir in the chopped cilantro, parsley, and lemon juice. Adjust seasoning if needed.

8. Serve hot, garnished with extra cilantro or parsley if desired. Enjoy your homemade Harira!

Feel free to customize the recipe by adding other vegetables or adjusting the spices to your taste.

Nutritional Values

Olive Oil

   - Calories: 119

   - Fat: 14 grams

   - Saturated Fat: 2 grams

   - Monounsaturated Fat: 10 grams

   - Polyunsaturated Fat: 1.5 grams

Benefits: Olive oil is rich in monounsaturated fats, which are heart-healthy. It also contains antioxidants like vitamin E and polyphenols that help reduce inflammation and support cardiovascular health.

Onion

   - Calories: 64

   - Carbohydrates: 15 grams

   - Fiber: 3 grams

   - Vitamin C: 11% of the Daily Value (DV)

Benefits: Onions are high in antioxidants and vitamins, particularly vitamin C, which supports immune function. They also contain sulfur compounds that have anti-inflammatory and antimicrobial properties.

Garlic

   - Calories: 4

   - Carbohydrates: 1 gram

   - Fiber: 0.1 grams

   - Vitamin C: 1% of the DV

Benefits: Garlic has been shown to boost the immune system, reduce blood pressure, and provide anti-inflammatory and antioxidant benefits. It also contains allicin, which may have antimicrobial properties.

Celery

   - Calories: 16

   - Carbohydrates: 3 grams

   - Fiber: 1.6 grams

   - Vitamin K: 30% of the DV

Benefits: Celery is low in calories and high in vitamins and minerals, especially vitamin K, which supports bone health and proper blood clotting. It also has antioxidant and anti-inflammatory properties.

Carrots

   - Calories: 52

   - Carbohydrates: 12 grams

   - Fiber: 3.6 grams

   - Vitamin A: 184% of the DV

Benefits: Carrots are an excellent source of beta-carotene, which the body converts to vitamin A. This vitamin supports vision, immune function, and skin health. Carrots also provide fiber and antioxidants.

Tomatoes

   - Calories: 32

   - Carbohydrates: 7 grams

   - Fiber: 2 grams

   - Vitamin C: 28% of the DV

Benefits: Tomatoes are rich in vitamin C and lycopene, an antioxidant that may help reduce the risk of certain cancers and heart disease. They also support skin health and immune function.

Lentils

   - Calories: 230

   - Carbohydrates: 40 grams

   - Fiber: 16 grams

   - Protein: 18 grams

Benefits: Lentils are a great source of plant-based protein and fiber, which help support digestive health and regulate blood sugar levels. They also provide essential minerals like iron and folate.

Chickpeas

   - Calories: 269

   - Carbohydrates: 45 grams

   - Fiber: 12.5 grams

   - Protein: 15 grams

Benefits: Chickpeas are high in protein and fiber, which help with satiety and digestive health. They also provide essential nutrients like iron, magnesium, and vitamin B6.

Vegetable or Chicken Broth

   - Calories: 10-15 (varies by type)

   - Sodium: 800-1000 mg (varies by brand)

Benefits: Broth adds flavor and can provide some nutrients depending on its preparation. Be cautious of sodium content, especially in store-bought broths.

Spices (Cumin, Coriander, Turmeric, Paprika, Cinnamon)

   - Calories: 6-10

   - Carbohydrates: 1-2 grams

   - Minimal fat and protein

Benefits: 

   - Cumin: Aids digestion, has antioxidant properties.

   - Coriander: Supports digestive health, may reduce blood sugar levels.

   - Turmeric: Contains curcumin, known for its anti-inflammatory and antioxidant effects.

   - Paprika: Provides antioxidants and may support immune health.

   - Cinnamon: Has anti-inflammatory properties and may help regulate blood sugar levels.

fresh parsley

   - Calories: 1-2

   - Minimal carbohydrates, fats, and proteins

Benefits: Both cilantro and parsley are rich in vitamins A, C, and K, and provide antioxidants that support overall health and help reduce inflammation.

Lemon Juice

   - Calories: 4

   - Carbohydrates: 1 gram

   - Vitamin C: 8% of the DV

Benefits: Lemon juice is high in vitamin C, which supports immune function and skin health. It also has a refreshing flavor that enhances dishes.

This information highlights the nutritional benefits of each ingredient used in Harira, making it a flavorful and healthful choice.