Ingredients with Measurements:
- 1 cup brown lentils
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1/2 teaspoon cinnamon
- 1/4 teaspoon cayenne pepper
- 1 can (14.5 oz) diced tomatoes, undrained
- 4 cups vegetable broth
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh cilantro
- 1 lemon, juiced
- Salt and pepper to taste
Special equipment needed:
- Large pot
- Immersion blender (optional)
Step-by-step instructions:
1. Rinse the lentils and soak them in water for 30 minutes.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until soft and fragrant.
3. Add the cumin, coriander, paprika, turmeric, cinnamon, and cayenne pepper. Stir to combine and cook for 1-2 minutes.
4. Drain the soaked lentils and add them to the pot along with the diced tomatoes and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
5. Using an immersion blender, blend the soup until smooth (optional). Alternatively, you can transfer the soup to a blender and blend in batches.
6. Stir in the chopped parsley, cilantro, and lemon juice. Season with salt and pepper to taste.
7. Serve hot with your favorite garnishes and sides.
Time:
Preparation time: 10 minutes
Cooking time: 40 minutes
Temperature:
Simmer over medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 200
Fat: 4g
Carbohydrates: 32g
Fiber: 13g
Protein: 11g
Substitutions for ingredients:
- You can use red lentils instead of brown lentils.
- If you don't have fresh parsley or cilantro, you can use dried herbs instead.
- You can use chicken or beef broth instead of vegetable broth.
Variations:
- Add chopped carrots, celery, or potatoes for extra vegetables.
- Add cooked chicken or lamb for a heartier soup.
- Add a can of chickpeas for extra protein and texture.
Tips and tricks:
- Soaking the lentils before cooking can help reduce cooking time and improve digestibility.
- If you don't have an immersion blender, you can use a potato masher or fork to mash the soup instead.
- Adjust the spices to your liking. You can add more or less of any of the spices depending on your taste preferences.
Storage instructions:
Store leftover soup in an airtight container in the refrigerator for up to 5 days.
Reheating instructions:
Reheat the soup in a pot over medium heat until heated through.
Presentation ideas:
Serve the soup in bowls with a drizzle of olive oil and a sprinkle of fresh herbs on top.
Garnishes:
- Chopped fresh herbs (parsley, cilantro, mint)
- Lemon wedges
- Croutons
- Yogurt or sour cream
Pairings:
- Crusty bread
- Salad
- Roasted vegetables
Suggested side dishes:
- Hummus and pita bread
- Falafel
- Grilled chicken or fish
Troubleshooting advice:
- If the soup is too thick, add more broth or water to thin it out.
- If the soup is too thin, simmer it for longer to reduce the liquid.
- If the soup is too spicy, add more broth or water to dilute the spices.
Food safety advice:
- Make sure to thoroughly rinse the lentils before cooking.
- Store leftover soup in the refrigerator and consume within 5 days.
- Reheat the soup to a temperature of at least 165°F (74°C) before consuming.
Food history:
Harira soup is a traditional Moroccan soup that is often served during Ramadan to break the fast. It typically contains lentils, chickpeas, tomatoes, and spices, and is often served with dates and sweet pastries.
Flavor profiles:
This lentil harira soup is warm and comforting, with a spicy and fragrant blend of cumin, coriander, paprika, turmeric, cinnamon, and cayenne pepper. The fresh herbs and lemon juice add a bright and tangy flavor to the soup.
Serving suggestions:
Serve this lentil harira soup as a main course for a cozy weeknight dinner, or as a starter for a Moroccan-inspired feast.
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Region: Moroccan