Harira Rezept

Dive into the rich flavors of Morocco with this authentic Harira recipe! A super simple yet incredibly tasty stew, passed down from a friend, this hearty and warming dish is perfect for a cozy night in. Experience the vibrant blend of spices and tender lentils in every spoonful. Easy to follow instructions make this delicious Moroccan classic accessible to all.

Vorbereitung 20 Min.
Kochzeit 75 Min.
Kalorien 411.5 kcal
Eiweiß 43g
Bewertung Sei der Erste
Harira 216

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Zutaten für Harira

  • 1 large onion
  • 2 shallots, minced
  • 4 garlic cloves, minced
  • 1 cup brown or green lentils
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 (28 ounce) can crushed tomatoes
  • 6 cups vegetable stock
  • 1 teaspoon ground cumin
  • 1/2 teaspoon turmeric
  • Ginger
  • 2 tablespoons olive oil
  • 1 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper (optional)
  • Fresh cilantro or parsley (for garnish)

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Zubereitung von Harira

  1. Finely chop 1 large onion. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the onion and cook until lightly browned, about 5-7 minutes.
  2. Add 2 minced shallots, 4 minced garlic cloves, 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon turmeric, 1/4 teaspoon cayenne pepper (optional), 1 cup brown or green lentils, 1 (28 ounce) can crushed tomatoes, and 6 cups vegetable stock. Stir well to combine.
  3. Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 30 minutes, stirring occasionally.
  4. Add 1 (15 ounce) can chickpeas, drained and rinsed.
  5. Continue to simmer, uncovered, for another 30 minutes, or until the lentils are tender and the stew has thickened slightly. Taste and adjust seasonings as needed.
  6. Garnish with fresh cilantro or parsley before serving. Enjoy your delicious homemade Harira!

Nutrition Information (Approximate per serving)

Sodium

21 g

Sugar

26g

Fat

3g

Carbs

23g

Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Harira?

Harira dauert insgesamt etwa 95 Minuten – ungefähr 20 Minuten Vorbereitung und 75 Minuten Kochzeit.

Wie viele Kalorien hat Harira?

Harira hat etwa 411.5 Kalorien pro Portion, mit ungefähr 43 g Eiweiß, 23 g Kohlenhydraten und 8 g Fett.

Welche Zutaten brauche ich für Harira?

Die wichtigsten Zutaten für Harira sind Onion, Shallot, Garlic Clove, Green Lentils, Chickpeas, Diced Tomatoes. Die vollständige Liste mit Mengenangaben findest du oben.

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