Sopa Harira Picante con Toque de Menta Fresca
(Spiced Harira Soup with Fresh Mint Twist)
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abril 30, 2025
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Ingredientes
-
100 grams yellow lentils
(Enjuague bien antes de usar)
-
150 grams Garbanzos
(Soaked overnight or use canned for convenience)
-
200 grams Purée de tomate
(Use fresh or canned pureed tomatoes)
-
1 medium Cebolla
(Finamente picado)
-
2 units Tallos de apio
(Sliced thin)
-
30 grams Cilantro Fresco
(Picado)
-
30 grams Fresh flat-leaf parsley
(Picado)
-
20 grams Hojas de Menta Frescas
(Chopped, plus extra for garnish)
-
2 tablespoons Aceite vegetal
-
1 teaspoon ginger powder
(Molido)
-
1 unit Rama de canela
(Whole)
-
0.5 teaspoon Cúrcuma en polvo
-
1 teaspoon Páprika
(Sweet paprika is preferred)
-
1 teaspoon Comino molido
-
1.2 liters beef or vegetable broth
(Use vegetable broth for vegan)
-
50 grams vermicelli noodles
(Broken into small pieces)
-
6 units Cuñas de limón
(Para servir)
Sal marina, to taste
Pimienta negra, to taste
(Enjuague bien antes de usar)
(Soaked overnight or use canned for convenience)
(Use fresh or canned pureed tomatoes)
(Finamente picado)
(Sliced thin)
(Picado)
(Picado)
(Chopped, plus extra for garnish)
(Molido)
(Whole)
(Sweet paprika is preferred)
(Use vegetable broth for vegan)
(Broken into small pieces)
(Para servir)
Nutrición
- Porciones: 6
- Tamaño de porción: 1 big bowl (350g)
- Calories: 330 kcal
- Carbohydrates: 55 g
- Protein: 18 g
- Fat: 5 g
- Fiber: 15 g
- Sugar: 6 g
- Sodium: 670 mg
- Cholesterol: 0 mg
- Calcium: 100 mg
- Iron: 5 mg
Instrucciones
-
1 - Soak chickpeas:
If using dried chickpeas, soak them overnight or for 8 hours. Use canned chickpeas as a shortcut.
-
2 - Prep Ingredients:
Chop onions, celery, coriander, parsley and mint. Break vermicelli into small segments.
-
3 - Sauté Aromatics:
Heat vegetable oil in a large pot over medium heat. Add onions and celery; sauté until translucent.
-
4 - Add Spices and Tomato:
Add ginger, turmeric, cumin, paprika, and cinnamon stick into the pot; stir for a minute to release aroma. Then add tomato puree and cook 2 minutes.
-
5 - Cook legumes:
Add lentils, chickpeas, and broth. Bring to a boil, then simmer covered for 25-30 minutes until lentils and chickpeas soften.
-
6 - Add herbs and noodles:
Add chopped coriander, parsley, mint, and vermicelli noodles if using. Simmer for another 8 minutes until noodles are soft.
-
7 - Season & Serve:
Remove cinnamon stick. Season with salt and pepper. Serve hot with fresh mint leaves and lemon wedges.
If using dried chickpeas, soak them overnight or for 8 hours. Use canned chickpeas as a shortcut.
Chop onions, celery, coriander, parsley and mint. Break vermicelli into small segments.
Heat vegetable oil in a large pot over medium heat. Add onions and celery; sauté until translucent.
Add ginger, turmeric, cumin, paprika, and cinnamon stick into the pot; stir for a minute to release aroma. Then add tomato puree and cook 2 minutes.
Add lentils, chickpeas, and broth. Bring to a boil, then simmer covered for 25-30 minutes until lentils and chickpeas soften.
Add chopped coriander, parsley, mint, and vermicelli noodles if using. Simmer for another 8 minutes until noodles are soft.
Remove cinnamon stick. Season with salt and pepper. Serve hot with fresh mint leaves and lemon wedges.
Más información sobre: Sopa Harira Picante con Toque de Menta Fresca
Spiced Harira with Mint - A Moroccan Classic Reimagined
Harira is a traditional Moroccan soup commonly served during Ramadan to break the fast, known for its hearty lentils, chickpeas, and rich spices. This recipe offers a unique twist by incorporating fresh mint leaves, providing a refreshing contrast to the warm spices such as cumin, ginger, turmeric, and cinnamon. The breakdown of vermicelli noodles adds texture and more substance, while the use of fresh herbs enhances its authentic flavor profile.
Tips & Notes: Always soak chickpeas overnight unless using canned. For a vegan version, ensure broth is vegetable-based and omit meat or animal products if used traditionally. Adjust the spice level by reducing or increasing paprika and ginger powder according to taste.
Cultural Significance: Harira reflects Moroccan hospitality and the significance of rhythm — combining quick to prepare with slow-simmering elements. Traditionally it’s a family meal bringing everyone together especially during Ramadan fasts, emphasizing nutrition and satisfaction.
Unique aspects: This recipe balances comforting heartiness with the brightness of mint, making it suitable for all seasons. The combination of high fiber lentils, protein-rich chickpeas, and a blend of warm spices make it comforting and wholesome.
For the best flavor, let the soup rest for a few hours or overnight before reheating to allow spices and herbs to fully infuse. Serve garnished with extra fresh mint and lemon wedges for a pleasant zing.
