Harira. It sounds like something you would say to your dentist when he has his hands in your mouth.
There are many versions of Harira. In fact, I created my own version when I departed from the recipe I was following. Harira is a soup – stew. It is a Moroccan dish that is eaten often, but particularly at the end of Ramadan, a religious holiday. I was attracted to the recipe because it calls for Turmeric which is a spice I have grown to love. Now you know why I have selected this recipe for New Food Friday.
A lot of attention has been given to Turmeric lately. More research is needed, but some studies show that it has anti-inflammatory properties. It may help fight cancer and it may protect against certain diseases. Read more here.
I like to add Turmeric to a chicken dish that I make. I shake it on the potatoes, carrots, and/or onions that I add to my baking dish. It is also great on a Focaccia bread recipe I love. More about that in next month’s New Food Friday.
Another reason I was looking forward to making Harira is that it also calls for cilantro. I grew my own cilantro this year and within the last few days it started to bolt. I grew it from seed. It grew in a hanging planter
and it also grew in my vegetable garden. It would have continued to grow in my vegetable garden if a rabbit didn’t also like it a lot and chewed it to the quick! (Which is why I ended up growing it in a hanging pot.) But really, it is so easy to grow! And the fragrance! It smells wonderful! You have to try it!
Here is the recipe for the Harira. I substituted ground turkey for the lamb. (You can also use beef or chicken.) I also substituted the vermicelli noodles for brown rice. Many recipes say to add flour to thicken the soup. I didn’t want to use flour which is why I added raw rice. It helped thicken the soup. The longer you cook it, the more it thickens. Also, I used a no sodium tomato sauce.
6 – 8 oz lean ground turkey
1 tablespoon olive oil
1 bunch fresh cilantro, finely chopped (about 2 tablespoons)
1 bunch fresh flat-leaf Italian parsley, finely chopped (about 2 tablespoons)
2 celery stalks chopped
1 large yellow onion chopped
1 16-ounce can of low sodium garbanzo beans (chickpeas), drained and rinsed
1 fresh tomato chopped
1 teaspoon ground cinnamon
1 tablespoon ground ginger
1½ teaspoons pepper
½ teaspoon turmeric
6 cups water, divided
1/4 cup dry lentils, picked over and washed (I forgot to wash mine! I guess that means you won’t be dining over at my house anytime soon?)
3 tablespoons tomato paste, mixed into 1 cup of water
1 (14-ounce) can chopped tomatoes (I used fresh tomatoes again since I have so many of them this year.)
1 (15-ounce) can tomato sauce
1/4 cup brown rice
1 cup flour
2 cups water
- Heat the olive oil in a large pot over medium heat. Add the meat and any meat bones if you have them and cook for a few minutes, stirring to brown the meat.
- Add the chopped cilantro, parsley, celery, onion, chickpeas, fresh tomatoes, cinnamon, ginger, pepper, and turmeric.
- Stir in 3 cups of water. Heat over high heat bringing mixture to a light boil.
- Add the lentils, rice, tomato paste mixture, canned (or fresh) tomatoes, and tomato sauce and 3 cups of water.
- Cover the pot and heat the soup over high heat to bring it to a boil. Reduce the heat to medium and continue cooking, simmering for 45 minutes with the lid ajar to help condense the soup. Stir occasionally.
- Taste soup for seasoning. Add salt or pepper if needed.
- If you prefer a thicker soup, you can add the flour water mixture after cooking 45 minutes. But I think adding it will dull the flavor and add empty calories.
I wanted to use my Heirloom tomatoes for this dish but they weren’t ripe enough. Since I had plenty of cherry tomatoes, I used them instead.
Let the Harira come to a light boil.
After 45 minutes of cooking, the Harira thickens.
I enjoyed two bowls full of the Harira with my Focaccia bread.
They went well together! This was good and I expect that tomorrow it will be even better. Next time I will use lamb for this dish. Harira is high in protein and fiber. With all the tomatoes, fresh and canned, it contains a lot of lycopene which contains antioxidant and antiproliferative properties. Read more about it here.
To your good health!