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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  African >> Northern Africa >> Moroccan

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Rinse and pick over fava beans if you can't get these then use dried broad/lima/butter beans and chickpeas. Soak overnight in water to cover. Quick soak method; place beans in large soup pot and add 2 litres hot water. Bring water to a rolling boil for 5 minutes. Turn off heat and soak beans for 1 1/2 to 2 hours. Squeeze each fava bean and chickpea between your thumb and first two fingers to remove skins. Set aside. | 2. In large soup pot over medium heat, cook the onions and meat (chicken can be used as well as beef or no meat at all though NEVER pork) stirring occasionally, until onions are soft and translucent. | 3. Add turmeric, ginger, paprika and 2 litres water. Cover and bring to rolling boil. Reduce heat to medium-low, add fava beans, chickpeas and cook, covered, until beans are tender. 1 to 1 1/2 hours depending on your beans. | 4. Finely chop together tomatoes, parsley and cilantro. Add this mixture along with the tomato paste, the lentils, pepper, juice of the lemon and drop in 1/2 of the squeezed lemon and salt to taste. Cover and cook until lentils are tender 20 to 25 minutes. | 5. Bring back to the boil and make a fairly thick slurry (flour and water) with the 1/2 cup of flour. Add this to the boiling soup stirring very briskly to avoid lumps. Boil one minute stirring constantly. Add nutmeg and caraway. Bring the soup to medium heat, you just want a nice slow bubbling. | 6. Add pasta (orzo or small soup pasta can be used as well though I always prefer vermicelli) and cook until soft. Taste and add salt to taste and adjust pepper. When soup is heated through, ladle harira into individual soup bowls. Serve immediately with lemon wedges, Moroccan flat bread ("My Rough Khoubz works well) or crusty french baguette. This soup should be velvety, not overly thick. | 7. Prep time does not include soaking the beans. | 8. NB: Harira is eaten all year, not only at Ramadan. In Morocco the nutmeg is ground to a powder which is darker and very pungent. If you cannot find or do your nutmeg this way, then I recommend that you purchase the freshest nutmeg that you can find. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
fava bean	1	cup	dried	511.5	87.435	39.18	2.295
garbanzo bean	1	cup	dried	756.0	125.9	40.94	12.08
water	2			0.0	0.0	0.0	0.0
vegetable oil	2	tablespoons		234.46400000000003	0.0	0.0	27.2
onion	3	cups	minced	192.0	44.832	5.28	0.48
lamb	1/2		cut	605.556	0.0	38.2838	48.9661
tomato	4			160.8396	34.7592	7.8633	1.7871
turmeric	2	teaspoons	ground	18.72	4.0284	0.5808	0.195
ginger	2	teaspoons	ground	3.2	0.7108	0.0728	0.03
paprika most vibrant	2	teaspoons	smoked sweet	-	-	-	-
nutmeg	1/2	teaspoon	ground	5.775	0.5422	0.0642	0.3994
caraway seed	1/2	teaspoon	ground	3.4965	0.524	0.2076	0.1532
tomato paste	3/4	cup		162.36	37.4418	8.5536	0.9306
lemon	1			1.2808	0.4116	0.0486	0.0132
flour	1/2	cup		289.14	63.3027	4.7005	1.1218
flat leaf parsley	1/2	cup	chopped	-	-	-	-
coriander leaf	1/4	cup	chopped	0.92	0.1468	0.0852	0.0208
lentil	1	cup	soaked drained	81.62	17.0478	6.8992	0.4235
pepper	1	teaspoon	ground	5.773	1.4708	0.239	0.075
salt	2 -3	teaspoons		-	-	-	-
vermicelli	2	cups		1204.0841	254.9429	35.7862	4.4396
lemon wedge				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.