Mauritania • Africa • medium • 80 mins
Mauritania Harira
Description
Harira is a traditional Mauritanian soup made with a variety of legumes, vegetables, and spices, often enjoyed during Ramadan to break the fast. It symbolizes hospitality and community, bringing families together around the table.
Ingredients
- 1 cup lentils
- 1 cup chickpeas, soaked overnight
- 1 large onion, finely chopped
- 2 tomatoes, chopped
- 1/2 cup rice
- 1/4 cup fresh cilantro, chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
- 6 cups vegetable broth or water
- 1 lemon, cut into wedges for serving
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.
- Stir in the chopped tomatoes, cumin, coriander, paprika, black pepper, and salt. Cook for about 5 minutes until the tomatoes soften.
- Add the lentils and soaked chickpeas to the pot, followed by the vegetable broth. Bring to a boil, then reduce heat and simmer for 30 minutes.
- After 30 minutes, add the rice and continue to simmer for another 15-20 minutes, or until the lentils and rice are tender.
- Stir in the chopped cilantro and parsley just before serving.
- Serve hot with lemon wedges on the side.
Nutritional Information
Calories: 250 per serving
Servings: 6
Dietary: dairy-free, gluten-free, vegan, vegetarian
⚠️ Allergens: gluten, nuts
Health Benefits
Harira is rich in plant-based proteins from lentils and chickpeas, providing essential amino acids for muscle repair and growth. The dish is high in dietary fiber, promoting digestive health and aiding in weight management. With ingredients like tomatoes and spices such as cumin and coriander, it offers antioxidants and anti-inflammatory properties, supporting overall wellness. Additionally, being vegan, gluten-free, and dairy-free, Harira is suitable for a variety of dietary preferences, making it a versatile and nourishing option.
Cultural Significance
Harira is not only a staple in Mauritanian cuisine but also a dish that reflects the cultural values of sharing and community. It is often prepared for gatherings and special occasions, especially during Ramadan, highlighting the importance of family and togetherness in Mauritanian society.
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