Harira

Ingredients

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Onions

  Raw

  1 medium or 110g

• Carrots

  Raw

  2 large or 144g

• Garlic

  2 cloves raw - Whole Foods Market

  2 cloves, raw or 6g

• Ginger root

  Raw

  1 tbsp or 6g

• Harissa Hot Chili Pepper Paste with Herbs & Spices

  Trader Joe's

  6 tsp or 42g

• Tomato paste

  Canned, without salt added

  1 tbsp or 16g

• Spices Ground Coriander

  Compliments

  2 tsp or 8g

• Smoked Paprika

  Simply Organic

  2 tsp or 5g

• Thyme

  Freshdirect

  1 tablespoon or 2g

• Tomato paste

  Canned, without salt added

  1 tbsp or 16g

• Tomatoes

  Crushed, canned

  1 can (15 oz) or 425g

• Honey

  ½ tsp or 4g

• Le Puy Lentils, dry

  Roland

  ½ cup or 69g

• Chicken Stock Cubes

  Sainsbury's

  1 Cube or 200g

• Water

  Plain, clean water

  4 cup or 947g

• Chickpeas

  (garbanzo beans, bengal gram), mature seeds, canned

  400g

• Salt

  Table

  ½ tsp or 3g

• Pepper

  Spices, black

  1 dash or 0.1g

• Fresh cilantro

  Coriander leaves, raw

  ¼ cup or 4g

• Parsley

  Raw

  ¼ cup or 15g

• Cumin, Ground

  Lisy

  3 teaspoon or 12g

• Greek yogurt

  Plain, whole fat

  3 tbsp or 45g

Directions

1. Heat olive oil and saute onion, finely diced carrots, celery, garlic and ginger until soft, about 6 min
2. Add harissa, tomato paste, cumin, coriander and smoked paprika and cook until fragrant, 2 min
3. Add thyme, tomatoes, honey, lentils, stock & water. Simmer 25 min, then add chickpeas and simmer 20-15min longer until lentils are tender but still keep their shape
4. Season with salt and pepper. Serve. Garnish with yoghurt, corriander and parsley

Similar Foods

• Moroccan Harira Soup
• Salvadoran Black Bean and Oaxaca Cheese Pupusas