Moroccan Harira Without Meat

نصر بن عمرkuhar

Sestavine

• Chickpeas, soaked
  1 cup
• Lentils
  4 tablespoons
• Large tomatoes, grated
  2 pieces
• Chopped parsley
  2 tablespoons
• Cilantro, chopped
  2 tablespoons
• Vermicelli
  3 tablespoons
• Flour, mixed with a cup of water
  2 tablespoons
• Paradižnikova pasta
  2 tablespoons
• Olje
  0.5 cup
• Sol
  1 teaspoon
• Črni poper
  1 teaspoon
• Ingver
  1 teaspoon
• Cimet
  1 teaspoon
• Voda
  2 liters
• Voda
  1 cup

Koraki

1. 1

   In a pot over heat, add 2 liters of water, parsley, cilantro, chickpeas, lentils, black pepper, ginger, cinnamon, oil, and salt. Let the mixture boil for 15 minutes, then cover the pot and let it sit for 20 minutes.

   Potrebni pripomočki:

   Lonček

   15 min
2. 2

   Add the grated tomatoes and tomato paste to the pot and let the mixture boil for 5 minutes.

   5 min
3. 3

   Gradually add the flour mixed with water to the pot, stirring continuously for 10 minutes, then gradually add the vermicelli and stir for another 10 minutes.

   20 min
4. 4

   Remove the pot from the heat, pour the harira into a dish, and serve hot.

   5 min

Dejstva o hranilni vrednosti

Hranilne vrednosti sestavin (na 100g)

Vermicellina 100g

Energija371 kcal

Beljakovine13 g

Skupne maščobe1.5 g

Ogljikovi hidrati75 g

Prehranske vlaknine3 g

Skupni sladkorji0.5 g

Paradižnikova pastana 100g

Energija100 kcal

Beljakovine1.5 g

Skupne maščobe0.5 g

Ogljikovi hidrati24 g

Skupni sladkorji20 g

Prehranske vlaknine2 g

Oljena 100g

Energija884 kcal

Skupne maščobe100 g

Solna 100g

Pepel100 g

Črni poperna 100g

Energija250 kcal

Beljakovine10 g

Skupne maščobe4 g

Ogljikovi hidrati64 g

Prehranske vlaknine25 g

Ingverna 100g

Beljakovine2 g

Cimetna 100g

Energija247 kcal

Beljakovine4 g

Skupne maščobe1.2 g

Ogljikovi hidrati81 g

Prehranske vlaknine53 g

Skupni sladkorji2.2 g

Vodana 100g

Voda100 g

Vodana 100g

Voda100 g

* Hranilne vrednosti so približne, na izračun pa lahko vplivajo vrsta sestavine ter načini pridelave, skladiščenja in kuhanja.

Prehranske značilnosti in oznake