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Moroccan Harira

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Nutritional Information

Serves 8

Amount Per SERVING:

Calories 179
Protein 7g
Total fat 3g
Carbs 33g
Cholesterol mg
Sodium 537mg
Fiber 6g
Sugars 5g

This traditional soup is thickened with a tadouira—a mixture of flour, tomato paste, and cilantro—and served with lemon wedges. Because of the vermicelli, the soup may thicken when cooled—simply add a little more water or broth when reheating.

Ingredients

  • Harira
  • 1/2 cup green lentils
  • 1 Tbs. olive oil
  • 1 large onion, chopped (2 cups)
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped cilantro
  • 1/2 tsp. ground ginger
  • 1 cinnamon stick
  • 1 15-oz. can chopped tomatoes, drained, liquid reserved
  • 2 cups low-sodium vegetable broth
  • 1 15-oz. can chickpeas, rinsed and drained
  • 1/2 cup vermicelli
  • Lemon wedges, for garnish
  •  
  • Tadouira
  • 2 Tbs. all-purpose flour
  • 1/4 cup chopped cilantro
  • 2 Tbs. lemon juice
  • 1 Tbs. tomato paste

Directions

  1. To make Harira: Cook lentils in pot of boiling salted water 2 minutes. Drain.
  2. Heat oil in large pot over medium heat. Add onion, parsley, cilantro, ginger, and cinnamon; sauté 5 minutes, or until onion is soft. Stir in tomatoes, and sauté 5 minutes more.
  3. Stir in broth, chickpeas, lentils, reserved tomato liquid, and 3 cups water. Season with salt and pepper, and bring to a boil. Cover, reduce heat to medium-low, and simmer 45 minutes, or until lentils are tender, stirring occasionally.
  4. To make Tadouira: Whisk flour with 1 cup water in bowl. Whisk in cilantro, lemon juice, and tomato paste. Stir Tadouira and vermicelli into Harira, and cook 3 minutes, or until noodles are soft. Serve with lemon wedges.
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