Moroccan Harira Soup

Suhail Al-AhmadShefi i kuzhinës

Përbërësit

• Meat, cut into small pieces
  500 grams
• Lentils
  1 cup
• Chickpeas, soaked from the previous night
  1 cup
• Dried fava beans, soaked from the previous night
  1 cup
• Onion, chopped
  2 pieces
• Tomato, chopped
  2 pieces
• Parsley bunch
  0.5 bunch
• Cilantro bunch
  0.5 bunch
• Pasta e domates
  2 tablespoons
• Brodhi i mishit
  0.5 cup
• Miell
  2 tablespoons
• Vaj
  6 tablespoons
• Kripë
  1 teaspoon
• Saffron, yellow
  1 teaspoon
• Kanellë e bluar
  0.5 teaspoon
• Piper i bardhë
  0
• Piper i zi
  0

Hapat

1. 1

   Place the meat pieces with oil in a pot and stir, then add the lentils, chickpeas, and fava beans and stir a little with the meat in the oil.

   Pajisjet e duhura:

   Tenxhere

   5 min
2. 2

   Put the chopped onions in the blender and chop. Then add to the pot with the meat and grains and stir a little. Add 2 liters of water, cover the pot, and let the ingredients cook.

   Pajisjet e duhura:

   Blender

   5 min
3. 3

   Chop the cilantro and parsley and place them with the chopped tomatoes in the blender.

   5 min
4. 4

   When the grains are cooked, add the tomato paste and the tomato mixture with parsley and cilantro to the pot, then add the meat broth and let the ingredients boil for about 20 minutes without covering the pot, stirring occasionally.

   20 min
5. 5

   Mix the flour with some warm water and add it to the pot gently while stirring.

   5 min
6. 6

   Add the salt, saffron, cinnamon, black pepper, and white pepper and stir the soup.

   5 min
7. 7

   Leave the pot on low heat for 10 to 15 minutes while stirring continuously, and remove the harira from the heat once the grains are cooked.

   15 min

Fakte të të ushqyerit

Vlerat ushqyese të përbërësve (për 100g)

Pasta e domatespër 100g

Energjia100 kcal

Proteina1.5 g

Yndyra totale0.5 g

Karbohidrate24 g

Sheqernat totale20 g

Fibrat dietetike2 g

Brodhi i mishitpër 100g

Energjia50 kcal

Proteina2 g

Yndyra totale1 g

Karbohidrate5 g

Miellpër 100g

Energjia364 kcal

Proteina10.33 g

Yndyra totale1 g

Karbohidrate76.31 g

Fibrat dietetike2.7 g

Sheqernat totale0.3 g

Vajpër 100g

Energjia884 kcal

Yndyra totale100 g

Kripëpër 100g

Hiri100 g

Kanellë e bluarpër 100g

Energjia247 kcal

Proteina4 g

Yndyra totale1.2 g

Karbohidrate81 g

Fibrat dietetike53 g

Sheqernat totale2.2 g

Piper i bardhëpër 100g

Energjia300 kcal

Proteina10 g

Yndyra totale5 g

Karbohidrate60 g

Fibrat dietetike20 g

Sheqernat totale5 g

Piper i zipër 100g

Energjia250 kcal

Proteina10 g

Yndyra totale4 g

Karbohidrate64 g

Fibrat dietetike25 g

* Informacionet ushqyese janë të përafërta dhe llogaritja e tyre mund të ndikohet nga lloji i përbërësit dhe metodat e kultivimit, ruajtjes dhe gatimit.

Karakteristikat dietetike dhe etiketat