Zuppa Harira Speziata con un Tocco di Menta Fresca
(Spiced Harira Soup with Fresh Mint Twist)
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aprile 30, 2025
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Ingredienti
-
100 grams yellow lentils
(Sciacquare accuratamente prima dell'uso)
-
150 grams Ceci
(Soaked overnight or use canned for convenience)
-
200 grams Passata di pomodoro
(Use fresh or canned pureed tomatoes)
-
1 medium Cipolla
(Tagliato finemente)
-
2 units Gambi di sedano
(Sliced thin)
-
30 grams Coriandolo Fresco
(Tritato)
-
30 grams Fresh flat-leaf parsley
(Tritato)
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20 grams Foglie di Menta Fresca
(Chopped, plus extra for garnish)
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2 tablespoons Olio vegetale
-
1 teaspoon ginger powder
(Macinato)
-
1 unit Stecca di cannella
(Whole)
-
0.5 teaspoon Curcuma in polvere
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1 teaspoon Paprika
(Sweet paprika is preferred)
-
1 teaspoon Cumino macinato
-
1.2 liters beef or vegetable broth
(Use vegetable broth for vegan)
-
50 grams vermicelli noodles
(Broken into small pieces)
-
6 units Spicchi di limone
(Da servire)
Sale marino, to taste
Pepe nero, to taste
(Sciacquare accuratamente prima dell'uso)
(Soaked overnight or use canned for convenience)
(Use fresh or canned pureed tomatoes)
(Tagliato finemente)
(Sliced thin)
(Tritato)
(Tritato)
(Chopped, plus extra for garnish)
(Macinato)
(Whole)
(Sweet paprika is preferred)
(Use vegetable broth for vegan)
(Broken into small pieces)
(Da servire)
Nutrizione
- Porzioni: 6
- Dimensione Porzione: 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
Istruzioni
-
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.
Ulteriori informazioni su: Zuppa Harira Speziata con un Tocco di 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.
