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Moroccan Soup
With the weather turning colder it is time to go back to easy prepare one pot meals and what better than a flavorful spicy soup. Now while we try to stay as true to an authentic recipe as possible we will make it healthier whenever possible and this is our healthier version of Harira, Morocco’s famous tomato and lentil soup.
Moroccan soups tend to be served as light suppers and not as a first course. Some families also enjoy eating soup for breakfast!
Like most cuisines recipes will vary from one family to another. Some make the soup light in texture; others prefer a more filling version with rice or broken vermicelli. One Moroccan family may favor more lentils another more tomato. I made this version a bit more on the lighter side.
This Moroccan soup recipe is low in saturated fat and very low in sodium and cholesterol. It's also a very good source of Dietary Fiber, Vitamin K, Folate and Manganese and a good source of Vitamin C, Thiamin and Iron.
Ingredients:
- 1 cup lentils
- 1 cup dried lima beans
- 2 tbsp of olive oil
- 1 large onion chopped
- 2 sticks celery, sliced
- 2 cloves garlic, minced
- 2 teaspoons Turmeric Powder
- 2 teaspoons Ginger Powder
- 2 teaspoons Domestic Paprika
- 1/2 teaspoon Nutmeg Powder
- 1/2 teaspoon Caraway Seed, finely ground
- 1/2 teaspoons Ground Cumin
- 2 quarts of water
- 3 tablespoons tomato paste
- 1 lb plum tomatoes, chopped
- 1/2 cup Dried Parsley
- 1/4 cup Dried Cilantro
- 1 cup dried garbanzo beans
- 1 teaspoon Ground Black Pepper Coarse Grind
Directions:
- Rinse, sort and then soak garbanzo beans and lima beans in water overnight. Drain.
- In a large stock pot, sauté onion, celery and garlic in oil until onions are translucent.
- Add turmeric, ginger, paprika, nutmeg, ground caraway seeds and cumin. Cook one minute until fragrant.
- Add water and bring to a boil.
- Reduce heat to medium low and add garbanzo beans, and lima beans.
- Cover and cook about 1 to 1 1/2 hour or until beans are tender.
- Add tomato paste, tomatoes, parsley, cilantro and lentils.
- Cover and cook until lentils are tender, about 20 to 25 minutes.
- Bring soup back to a boil.
- If you want to make it thicker add cooked rice at this stage (I did not for this version).
- Season with lemon juice and pepper and serve.
Serves: 6
Nutritional Information (per serving):
Calories 354.0
Total Fat 8.0 g
Saturated Fat 1.0 g
Sodium 48.0 mg
Total Carbohydrate 55.0 g
Dietary Fiber 20.0 g
Sugars 9.0 g
Protein 19.0 g
Calories 354.0
Total Fat 8.0 g
Saturated Fat 1.0 g
Sodium 48.0 mg
Total Carbohydrate 55.0 g
Dietary Fiber 20.0 g
Sugars 9.0 g
Protein 19.0 g