Harira is a traditional Moroccan soup known for its rich, comforting flavors and nutritional benefits. Made with tomatoes, chickpeas, lentils, and an array of warming spices, this soup is a powerhouse of vitamins, protein, and fiber. While it offers essential nutrients like vitamin C from tomatoes and plant-based protein from chickpeas and lentils, Harira can be high in sodium depending on the seasoning. Often served during Ramadan or family gatherings, this hearty soup is a perfect balance of taste and health.

Ingredients:

  • 2 tbsp olive oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 3 ripe tomatoes, pureed
  • ½ cup cooked chickpeas
  • ½ cup cooked lentils
  • 2 tbsp tomato paste
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • ½ tsp ground cinnamon
  • ½ tsp paprika
  • 4 cups vegetable or chicken broth
  • 2 tbsp chopped parsley or cilantro
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

Heat the olive oil:

  • Begin by heating 2 tablespoons of olive oil in a large pot over medium heat. The oil should be hot enough to sauté the vegetables but not smoking.

Sauté the onion and garlic:

  • Add one medium-sized onion, finely chopped, to the pot. Stir frequently, allowing it to cook until softened and fragrant, which should take about 3-4 minutes. Add 2 minced garlic cloves and continue to sauté for another 1-2 minutes. This step builds the base flavor for your soup.

Add tomatoes and spices:

  • Stir in 3 pureed ripe tomatoes and 2 tablespoons of tomato paste, ensuring that they are fully combined with the sautéed onion and garlic. Then, add the spices: 1 teaspoon of ground cumin, 1 teaspoon of ground turmeric, ½ teaspoon of ground cinnamon, and ½ teaspoon of paprika. Cook this mixture for 5 minutes, stirring occasionally, to allow the spices to release their flavors and blend well with the tomatoes.

Incorporate chickpeas, lentils, and broth:

  • Add ½ cup of cooked chickpeas and ½ cup of cooked lentils to the pot. Then pour in 4 cups of vegetable or chicken broth. Stir the ingredients together and bring the mixture to a boil over medium-high heat. Once it begins to boil, reduce the heat to a simmer, allowing the soup to cook and the flavors to meld together.

Simmer the soup:

  • Cover the pot and let it simmer for about 15-20 minutes. Stir occasionally to prevent sticking or burning. This simmering allows the soup to thicken and the flavors to deepen.

Add parsley, cilantro, and lemon juice:

  • After the soup has simmered and thickened, stir in 2 tablespoons of freshly chopped parsley or cilantro for an herbal freshness. Then, add 1 tablespoon of lemon juice for a burst of acidity that enhances the flavors.

Season and adjust:

  • Taste the soup and adjust the seasoning by adding salt and pepper as needed. If you want a more vibrant flavor, you can add more lemon juice or a pinch of your preferred spices.

Serve the Harira:

  • Once the soup is ready, serve it hot. It’s traditionally enjoyed with crusty Moroccan bread for dipping, or you can enjoy it as a standalone dish. For extra freshness, garnish with a sprinkle of parsley or a squeeze of fresh lemon.

Variations in Preparation

To cater to different tastes or dietary preferences, Harira can be modified in several ways:

  1. Substitute Meat Broth with Vegetable Broth: For a lighter or plant-based version, use vegetable broth instead of chicken or beef broth.
  2. Add Greens: Spinach, kale, or Swiss chard can be added to the soup to increase its nutritional value. These leafy greens provide extra fiber, vitamins (A, C, and K), and minerals like iron.
  3. Meatless Version: You can also omit meat from the recipe completely by increasing the proportion of chickpeas and lentils for added protein.

Frequently Asked Questions

1. Can Harira Soup Be Made Vegan or Vegetarian?

  • Yes, Harira can easily be made vegan or vegetarian by using vegetable broth instead of chicken broth and omitting any meat (such as lamb or beef). The chickpeas, lentils, and spices will still provide a rich, flavorful base for the soup.

2. Can I Use Vegetable Broth Instead of Chicken Broth?

  • Yes, you can replace chicken broth with vegetable broth. This is a perfect substitution for those following a vegetarian or vegan diet. It will not compromise the flavor of the soup, and it will make it suitable for a wider audience.

3. How Can I Adjust the Recipe for a Plant-Based Diet?

  • For a plant-based version of Harira, use vegetable broth as the base. You can also add additional plant-based proteins like tofu or tempeh to further enrich the soup. Additionally, ensure that no animal-derived products like dairy are added, especially when garnishing.

4. Can Harira Be Stored for a Long Time?

  • Yes, Harira can be stored. It will stay fresh in the refrigerator for 3-4 days in an airtight container. If you want to store it for a longer period, you can freeze it for up to one month. When reheating, you may need to add a little more broth or water as the soup thickens over time.

5. What Is the Best Way to Serve Harira?

  • Harira is traditionally served with Moroccan bread, such as "Khobz," which is perfect for dipping into the rich, flavorful broth. You can also add a squeeze of fresh lemon juice for an added zing and to balance the flavors.

6. What Are Some Spice Alternatives I Can Use in Harira?

  • While the recipe calls for cumin, turmeric, cinnamon, and paprika, you can experiment with other spices depending on your taste preferences. Here are some alternatives:
  • Saffron: For a more luxurious flavor and color, adding a small amount of saffron can enhance the richness of the soup.
  • Coriander: Fresh coriander can be added as a garnish, or ground coriander can be included in the spice mix for a citrusy, fresh note.
  • Ginger: A small amount of ground ginger can give the soup an added depth of flavor.
  • Allspice: This spice can add warmth and complexity, making the soup even more comforting.

Nutritional Values and Benefits

2 Tbsp Olive Oil (30ml):

  • Calories: 240
  • Fat: 28g

Nutritional Benefit: Rich in monounsaturated fats that promote heart health and provide antioxidants for cellular protection.

1 Medium Onion (110g):

  • Calories: 44
  • Carbohydrates: 10g
  • Vitamin C: 6mg (10% DV)

Nutritional Benefit: Enhances flavor and provides antioxidants that support immune health.

2 Garlic Cloves (6g):

  • Calories: 9

Nutritional Benefit: Contains allicin, which may support cardiovascular health and strengthen immunity.

3 Ripe Tomatoes (300g):

  • Calories: 60
  • Vitamin C: 50mg (83% DV)

Nutritional Benefit: Rich in lycopene, an antioxidant that reduces inflammation and supports heart health.

½ Cup Cooked Chickpeas (120g):

  • Calories: 180
  • Protein: 9g
  • Fiber: 8g

Nutritional Benefit: Excellent source of plant-based protein, fiber, and iron, aiding digestion and boosting energy.

½ Cup Cooked Lentils (100g):

  • Calories: 116
  • Protein: 9g
  • Fiber: 8g
  • Iron: 3.3mg (18% DV)

Nutritional Benefit: Provides essential nutrients for muscle repair, energy, and improved digestion.

2 Tbsp Tomato Paste (30g):

  • Calories: 30
  • Vitamin C: 6mg (10% DV)

Nutritional Benefit: Intensifies tomato flavor and provides additional antioxidants.

1 Tsp Ground Cumin (2g):

  • Calories: 8

Nutritional Benefit: Contains antioxidants and may help with digestion and blood sugar regulation.

1 Tsp Ground Turmeric (3g):

  • Calories: 9

Nutritional Benefit: Packed with curcumin, known for its anti-inflammatory and antioxidant properties.

½ Tsp Ground Cinnamon (1g):

  • Calories: 3

Nutritional Benefit: Contains antioxidants and may help regulate blood sugar levels.

½ Tsp Paprika (1g):

  • Calories: 3

Nutritional Benefit: Rich in vitamins A and E, supporting vision and skin health.

4 Cups Vegetable or Chicken Broth (960ml):

  • Calories: 40-60 (varies by type)

Nutritional Benefit: Provides hydration and enhances the flavor of the dish.

2 Tbsp Chopped Parsley or Cilantro (8g):

  • Calories: 2
  • Vitamin K: 80mcg (100% DV)

Nutritional Benefit: Supports bone health and offers antioxidants.

1 Tbsp Lemon Juice (15ml):

  • Calories: 4
  • Vitamin C: 10mg (17% DV)

Nutritional Benefit: Adds tangy flavor and supports immune health and collagen production.

Additional Nutritional Information and Ingredient Alternatives

Harira soup is versatile and can be adapted for various dietary needs. The broth, typically made from chicken or vegetable stock, is a crucial component of the soup, providing rich flavor and moisture. Here’s an analysis of the nutritional value of the broths and some alternatives:

Vegetable Broth (Plant-based Option):

  • Nutritional Benefits: A vegetable broth is an excellent option for those following a vegetarian or vegan diet. It’s typically low in calories and provides a source of antioxidants and minerals from the vegetables used (such as carrots, celery, and onions).
  • Key Nutrients: Vitamin A, Vitamin C, potassium, and magnesium.
  • Best For: People looking for a low-fat, plant-based alternative.

Chicken Broth (Traditional Option):

  • Nutritional Benefits: Chicken broth provides a rich source of protein, collagen, and amino acids that are beneficial for joint health and the immune system. It is higher in sodium compared to vegetable broth, so it’s important to adjust the seasoning accordingly.
  • Key Nutrients: Protein, calcium, and collagen.

Summary

Harira is a nutrient-rich soup packed with plant-based protein, fiber, vitamins, and antioxidants. It promotes heart health, supports immunity, and aids digestion, making it a wholesome and flavorful meal option.

kirolos
i'm just try to cook new things.

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