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Food

Healthy Ramadan Recipe Makeovers: Harira Soup

Food

Healthy Ramadan Recipe Makeovers: Harira Soup

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In this series, I will be sharing healthier alternatives to well-loved meals to share with your family and friends this Ramadan.


I love this soup and I have yet to meet someone who turned their nose up at it. Traditionally this is what Moroccans break their fast with. The meal goes on after that, but when served with a nice whole grain bread, it is more than enough as a complete meal. It is nourishing, easily digested, hydrating and has to be one of the most perfect of Ramadan foods, besides dates.

Recipe

  • 1/2 lb boneless lamb, cut into very fine bits
  • 1 can chickpeas, drained
  • 1 1/2 cups red lentils
  • 1 onion, peeled and diced
  • 1 60 oz can Roma tomatoes, diced and peeled
  • 1 bunch cilantro, diced
  • 1 bunch Italian parsley, diced
  • A pinch of saffron, crushed
  • 1-2 tablespoons ground cinnamon
  • 1/4 teaspoon ground ginger
  • 3- 4 tablespoons tomato paste
  • 3 tablespoons coconut oil
  • 3 oz vermicelli noodles
  • 3 quarts water
  • 1 strip of kombu, (seaweed)
  • Lemon to serve

Method

Heat a pot and add in the coconut oil. Add the onions, lamb and a pinch of salt and brown. Add in the spices and fry for 1 minute. Add in the chickpeas, red lentils, tomatoes, kombu, a pinch of salt and pour in 3 quarts of water. Bring to a boil and turn down to medium heat, cover and cook for 1 hour.

Add the vermicelli, cilantro, parsley, tomato paste and a pinch of salt. If you would like the soup to be thicker, add in more tomato paste.   Turn heat to low and allow to cook for 20 minutes before adding salt to taste.

Serve with lemon wedges and dates, and enjoy!


Advice on any fried foods

The trick to deep fried foods is not to fry them at all. Most people fry them in vegetable oil that is not meant to be fried and is already rancid when purchased anyway. The result-a plate of DNA altering grease balls, this will leave you feeling heavy and lethargic. Instead, brush the dough or pastry with melted butter or coconut oil and then bake. They will be crisp and healthy.

If you must deep fry, use only virgin, organic, unrefined coconut oil. If the oil smokes, it is too hot and rancid. Also, do no reuse oil and change the oil a few times if you are making large batches. The only exception is the “special dough” made for samosa. You can use spring roll wrappers using this method.


In the next instalment, we will be making fragrant brown rice. Until then!

Whilst you’re here…

The Muslim Vibe is a non-profit media platform aiming to inspire, inform and empower Muslims like you. Our goal is to provide a space for young Muslims to learn about their faith as well as news stories affecting them, so we can reclaim the Muslim narrative from the mainstream.

Your support will help us achieve this goal, and enable us to produce more original content. Your support can help us in the fight against Islamophobia, by building a powerful platform for young Muslims who can share their ideas, experiences and opinions for a better future.

Please consider supporting The Muslim Vibe, from as little as £1 – it will only take a minute. Thank you and Jazakallah.

Keep Reading

In this series, I will be sharing healthier alternatives to well-loved meals to share with your family and friends this Ramadan.


I love this soup and I have yet to meet someone who turned their nose up at it. Traditionally this is what Moroccans break their fast with. The meal goes on after that, but when served with a nice whole grain bread, it is more than enough as a complete meal. It is nourishing, easily digested, hydrating and has to be one of the most perfect of Ramadan foods, besides dates.

Recipe

  • 1/2 lb boneless lamb, cut into very fine bits
  • 1 can chickpeas, drained
  • 1 1/2 cups red lentils
  • 1 onion, peeled and diced
  • 1 60 oz can Roma tomatoes, diced and peeled
  • 1 bunch cilantro, diced
  • 1 bunch Italian parsley, diced
  • A pinch of saffron, crushed
  • 1-2 tablespoons ground cinnamon
  • 1/4 teaspoon ground ginger
  • 3- 4 tablespoons tomato paste
  • 3 tablespoons coconut oil
  • 3 oz vermicelli noodles
  • 3 quarts water
  • 1 strip of kombu, (seaweed)
  • Lemon to serve

Method

Heat a pot and add in the coconut oil. Add the onions, lamb and a pinch of salt and brown. Add in the spices and fry for 1 minute. Add in the chickpeas, red lentils, tomatoes, kombu, a pinch of salt and pour in 3 quarts of water. Bring to a boil and turn down to medium heat, cover and cook for 1 hour.

Add the vermicelli, cilantro, parsley, tomato paste and a pinch of salt. If you would like the soup to be thicker, add in more tomato paste.   Turn heat to low and allow to cook for 20 minutes before adding salt to taste.

Serve with lemon wedges and dates, and enjoy!


Advice on any fried foods

The trick to deep fried foods is not to fry them at all. Most people fry them in vegetable oil that is not meant to be fried and is already rancid when purchased anyway. The result-a plate of DNA altering grease balls, this will leave you feeling heavy and lethargic. Instead, brush the dough or pastry with melted butter or coconut oil and then bake. They will be crisp and healthy.

If you must deep fry, use only virgin, organic, unrefined coconut oil. If the oil smokes, it is too hot and rancid. Also, do no reuse oil and change the oil a few times if you are making large batches. The only exception is the “special dough” made for samosa. You can use spring roll wrappers using this method.


In the next instalment, we will be making fragrant brown rice. Until then!

Whilst you’re here…

The Muslim Vibe is a non-profit media platform aiming to inspire, inform and empower Muslims like you. Our goal is to provide a space for young Muslims to learn about their faith as well as news stories affecting them, so we can reclaim the Muslim narrative from the mainstream.

Your support will help us achieve this goal, and enable us to produce more original content. Your support can help us in the fight against Islamophobia, by building a powerful platform for young Muslims who can share their ideas, experiences and opinions for a better future.

Please consider supporting The Muslim Vibe, from as little as £1 – it will only take a minute. Thank you and Jazakallah.

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