Harira Recipe
By Nutrition Peer Counselors Neeraja Patel and Kathlyn Periquet
Harira
A hearty-tomato based Moroccan soup filled with veggies and common spices.
As winter approaches, soups are a great option to combat the cold weather. They’re easy to make and can cover all the main food groups when made with the right ingredients. Since soups usually include a wide assortment of veggies such as carrots, onions, tomatoes, and mushrooms, they are rich in antioxidants which are extremely important for our health. Moreover, adding beans, lentils, or tofu to your soup can be a wonderful source of protein, and adding rice or noodles can be a source of carbs. Overall, the herbs and spices used in soups such as ginger, turmeric, black pepper, and cayenne have anti-inflammatory properties that can boost your immune system. You could also complement the soup with croutons or bread to make it more filling. Here’s an easy and delicious soup recipe that you can try out this month!
Recipe:
Serves up to 4 people.
Ingredients:
- Olive oil
- ½ onion yellow chopped
- 2 celery stalks chopped
- 1 carrot peeled and chopped
- salt
- 2-3 minced garlic cloves
- 1 teaspoon black pepper
- 1 teaspoon turmeric
- ½ teaspoon ginger
- ½ teaspoon cinnamon
- ½ teaspoon cayenne
- 1 can crushed tomatoes
- 3 tablespoons tomato paste
- 1 bunch chopped cilantro
- 1 cup lentils
- ½ cup chickpeas
- 4-5 cups vegetable or chicken broth
¼ cup long grain rice, rinsed
Instructions:
- In a large pot, heat your olive oil over medium heat. Add the celery, onions and carrots and season with salt. Stir regularly and cook until softened.
- Add the garlic and the black pepper, turmeric, ginger, cayenne and cinnamon.
- Add the crushed tomatoes, tomato paste, cilantro, lentils, and chickpeas. Salt to taste and cook for 5-10 minutes while stirring.
- Add the broth and adjust the heat to high, bringing it to a boil. Cover and let it simmer until legumes are cooked and tender. Add water and salt as needed.
- Stir in the rice and cook until the rice is cooked.