Ingredients with Measurements:
- 1 cup dried chickpeas, soaked overnight and drained
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground ginger
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1/4 teaspoon cinnamon
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon saffron threads
- 1 can (14.5 oz) diced tomatoes, undrained
- 6 cups vegetable broth
- 1/2 cup dried lentils
- 1/2 cup chopped fresh parsley
- 1/2 cup chopped fresh cilantro
- 1/4 cup chopped fresh mint
- 2 tablespoons lemon juice
- Salt to taste
Special equipment needed:
- Large pot
- Immersion blender or regular blender
Step-by-step instructions:
1. In a large pot, heat olive oil over medium heat. Add onion and garlic and sauté until softened, about 5 minutes.
2. Add cumin, coriander, ginger, paprika, turmeric, cinnamon, black pepper, cayenne pepper, and saffron threads. Stir well and cook for 1-2 minutes until fragrant.
3. Add chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30 minutes.
4. Add lentils and continue to simmer for another 30 minutes, or until chickpeas and lentils are tender.
5. Use an immersion blender or transfer soup to a blender and blend until smooth.
6. Stir in parsley, cilantro, mint, and lemon juice. Season with salt to taste.
- Time:
Preparation time: 10 minutes
- Cooking time: 1 hour
Temperature:
- Simmer over medium-low heat
Serving size:
- 6 servings
Nutritional information:
- Calories: 228
- Fat: 4g
- Carbohydrates: 38g
- Fiber: 12g
- Protein: 12g
Substitutions for ingredients:
- Chickpeas: You can use canned chickpeas instead of dried chickpeas. Drain and rinse the canned chickpeas before adding them to the soup.
- Lentils: You can use any type of lentils you have on hand.
- Saffron threads: You can omit this ingredient if you don't have it on hand.
Variations:
- Add diced carrots, celery, or potatoes for extra vegetables.
- Add cooked rice or noodles to make the soup more filling.
- Add a dollop of plain Greek yogurt or sour cream on top of each bowl of soup for extra creaminess.
Tips and tricks:
- Soak the chickpeas overnight to reduce the cooking time.
- Use an immersion blender to blend the soup directly in the pot for less mess.
- If the soup is too thick, add more vegetable broth or water to thin it out.
Storage instructions:
- Store leftover soup in an airtight container in the refrigerator for up to 4 days.
Reheating instructions:
- Reheat soup on the stovetop over medium heat until heated through.
Presentation ideas:
- Serve the soup in individual bowls with a sprig of fresh parsley or cilantro on top.
Garnishes:
- Fresh herbs, such as parsley, cilantro, or mint
- A dollop of plain Greek yogurt or sour cream
Pairings:
- Serve with a crusty bread or pita bread for dipping.
Suggested side dishes:
- A simple green salad with a lemon vinaigrette dressing.
Troubleshooting advice:
- If the soup is too thick, add more vegetable broth or water to thin it out.
Food safety advice:
- Make sure to soak the chickpeas overnight to reduce the cooking time and ensure they are fully cooked.
Food history:
- Harira soup is a traditional Moroccan soup that is often served during Ramadan.
Flavor profiles:
- The soup has a warm and spicy flavor from the cumin, coriander, ginger, paprika, turmeric, cinnamon, black pepper, and cayenne pepper. The saffron threads add a subtle floral flavor.
Serving suggestions:
- Serve the soup as a main dish for a vegetarian dinner.
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Region: Moroccan