Tunisian Semolina Soup Recipe - Mediterranean diet

semolina

🥗Healthier: quinoa

💰Cheaper: rice

Quinoa is a protein-rich alternative, while rice is often more affordable.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth can be lower in sodium and richer in flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point, while canola is often less expensive.

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils cook faster and are nutrient-dense, while canned beans are budget-friendly.

Season the ground beef with smoked paprika, coriander powder, garlic powder, salt, black pepper, and dried mint leaves; let it rest in the refrigerator for 2 hours.

Finely chop the onion and garlic.

Heat olive oil in a pot over medium heat.

Add the meatballs and fry for 1 minute, then cook for an additional 1-2 minutes until browned on all sides; remove from pot and set aside.

In the same pot, add chopped onion and cook until it changes color.

Incorporate tomato paste and Harissa; stir and let fry for a couple of minutes.

Add half of the hot water to dilute the tomato paste, then add the remaining water and cover the pot; let it simmer for 30 minutes.

Chop pickled cayenne peppers and preserved lemon; set aside.

After 30 minutes, check if the oil has risen to the top; if not, extend cooking time by 10 minutes.

Add the meatballs, preserved lemon, cayenne pepper, capers, and dry mint to the pot; mix thoroughly.

If the sauce is too thick, add 500 mL of hot water and boil for an additional 10 minutes.

Gradually add coarse semolina while whisking continuously to prevent clumping; allow to boil for 3 minutes before serving.

Cooking Techniques

Equipment Needed

Spice Level: