Harissa, derived from the Arabic word "harasa" meaning "to pound," is a spicy paste made by grinding dried peppers and mixing them with spices. It's widely consumed across the Maghreb region and the Levant, known for its intense heat and sharp flavor. Traditionally Tunisian, it arrived with Spanish colonization in the 16th century. Rich in vitamins and known for its anti-inflammatory properties, harissa aids in digestion, boosts circulation, and may lower blood sugar. Easy homemade harissa recipes abound, reflecting its cultural versatility and culinary significance in North African cuisine.

Ingredients:

- Dried red chili peppers (such as guajillo or Kashmiri)

- Garlic cloves

- Ground cumin

- Ground coriander

- Caraway seeds

- Olive oil

- Lemon juice

- Salt

Method:

1. Prepare the Peppers: Remove stems and seeds from dried peppers. Soak them in hot water for about 30 minutes until softened.

2. Blend Ingredients: In a food processor, combine soaked peppers, garlic, cumin, coriander, caraway seeds, olive oil, lemon juice, and salt. Blend until smooth. Adjust seasoning to taste.

3. Store: Transfer the harissa to a clean jar and cover with a layer of olive oil to preserve freshness. Store in the refrigerator for up to a month.

This method simplifies the process while maintaining authentic flavors typical of homemade harissa.

Nutrition Value:

1. Dried red chili peppers (such as guajillo or Kashmiri):

   - Calories: Varies based on quantity, typically low (around 20-30 calories per 10 grams).

   - Carbohydrates: Provides fiber and some sugars.

   - Protein: Small amount.

   - Fat: Low, mainly unsaturated fats.

   - Sodium: Minimal, but varies.

   - Cholesterol: None.

  - Nutritional Benefits: Rich in vitamins (especially vitamin C), minerals (like potassium), and antioxidants (capsaicin).

2. Garlic cloves:

   - Calories: About 4 calories per clove.

   - Carbohydrates: Mostly in the form of fiber and some sugars.

   - Protein: Small amount.

   - Fat: Very low.

   - Sodium: Very low.

   - Cholesterol: None.

  - Nutritional Benefits: Contains vitamins (such as vitamin C, B6), minerals (like manganese, selenium), and beneficial sulfur compounds known for health benefits.

3. Ground cumin:

   - Calories: About 8 calories per teaspoon.

   - Carbohydrates: Provides fiber.

   - Protein: Small amount.

   - Fat: Small amount, mainly unsaturated.

   - Sodium: Low.

   - Cholesterol: None.

  - Nutritional Benefits: Good source of iron, magnesium, and antioxidants; may aid digestion and have anti-inflammatory properties.

4. Ground coriander:

   - Calories: About 5 calories per teaspoon.

   - Carbohydrates: Provides fiber.

   - Protein: Small amount.

   - Fat: Small amount, mainly unsaturated.

   - Sodium: Low.

   - Cholesterol: None.

  - Nutritional Benefits: Contains antioxidants, vitamins (like vitamin C, K), and minerals (including manganese and iron); may support digestion and have antimicrobial properties.

5. Caraway seeds:

   - Calories: About 22 calories per teaspoon.

   - Carbohydrates: Provides fiber.

   - Protein: Small amount.

   - Fat: Small amount, mainly unsaturated.

   - Sodium: Low.

   - Cholesterol: None.

  - Nutritional Benefits: Rich in fiber, vitamins (such as vitamin C), minerals (like calcium, iron), and antioxidants; known for digestive support and potential antimicrobial properties.

6. Olive oil:

  - Nutritional Components:

   - Calories: About 119 calories per tablespoon.

   - Carbohydrates: None.

   - Protein: None.

   - Fat: Mainly monounsaturated fats (healthy fats).

   - Sodium: Very low.

   - Cholesterol: None.

  - Nutritional Benefits: High in antioxidants, vitamin E, and monounsaturated fats; promotes heart health and may reduce inflammation.

7. Lemon juice:

  - Nutritional Components:

   - Calories: About 4 calories per tablespoon.

   - Carbohydrates: Provides some sugars.

   - Protein: Very low.

   - Fat: Very low.

   - Sodium: Very low.

   - Cholesterol: None.

  - Nutritional Benefits: Rich in vitamin C, antioxidants, and citric acid; supports immune function, hydration, and may aid digestion.

8. Salt:

   - Calories: None.

   - Carbohydrates: None.

   - Protein: None.

   - Fat: None.

   - Sodium: Provides essential sodium ions.

   - Cholesterol: None.

  - Nutritional Benefits: Essential for fluid balance, nerve function, and muscle contraction; however, excessive consumption can lead to health issues like high blood pressure.

These ingredients collectively provide a range of essential nutrients, antioxidants, and health benefits, contributing to flavor and nutritional value in cooking. Adjusting quantities can help tailor the nutritional profile to dietary needs or preferences.