🇩🇿 🇲🇦 Best Healthy Harira Soup

lamb

🥗Healthier: chicken

💰Cheaper: beef

Chicken is leaner and more affordable than lamb.

chickpeas

🥗Healthier: edamame

💰Cheaper: canned beans

Canned beans are often cheaper and provide similar texture.

lentils

🥗Healthier: split peas

💰Cheaper: dried beans

Dried beans are a cost-effective protein alternative.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is less expensive while maintaining cooking properties.

Soak the lentils in warm water for a few minutes.

Boil the tomatoes for a few seconds to remove the outer skin, then set aside.

In a saucepan over medium heat, add olive oil.

Add the minced meat, parsley, cilantro, celery stalks, three carrots, one zucchini, one roughly cut onion, and three cloves of garlic.

Add three tomatoes and season with salt, black pepper, ginger, a little turmeric, cumin, coriander, and cinnamon.

Add paprika and tomato paste; optional to add jalapenos or other hot peppers for heat.

Let everything cook for 2-3 minutes.

Remove the meat and place it in another saucepan.

Add chickpeas to that saucepan, cover with hot water, season with salt, and let it cook covered.

Cover the vegetables with hot or boiled water and add the rinsed lentils; bring to a boil.

Reduce the heat to medium-low and let it cook.

Once the vegetables are cooked, remove the cilantro, parsley, and celery stalks and discard them.

If using a cinnamon stick, remove it at this step.

Put all the vegetables in a blender and puree them.

Pour back the pureed vegetables in the saucepan, add hot water, and bring to a boil.

Get back to the meat, cut it small, and put it in the vegetable soup along with chickpeas and its water.

Bring everything to a boil, then reduce the heat to medium-low.

Mix one tablespoon of flour in half a cup of warm water until no lumps, then pour the flour mixture in the soup.

Stir constantly for 10 to 15 minutes until the soup thickens.

Garnish with chopped cilantro and serve with lemon wedges and your favorite type of bread or burak.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens