Vegetable harrira soup

Name: Vegetable harrira soup
Prep time: 10 min
Cook time: 45 min
Total time: 45 min
Yield: 4 portions
Ingredients: 20 g fresh coriander; 20 g fresh parsley; 2 - 3 garlic cloves; 200 g onions; 30 g olive oil; 1 tsp ground turmeric; 2 tsp ground cumin; ¼ tsp ground cayenne pepper; 1 ½ tsp ground cinnamon; 1 ½ tsp ground paprika; 1 ¼ tsp ground ginger; 200 g carrots; 150 g celery; 400 g canned crushed tomatoes; 1 tsp salt; 100 g dried green lentils; 400 g water; 150 g canned chickpeas; 2 tsp chicken stock paste, homemade; 1 lemon

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准备时间 10 分钟

总时间 45 分钟

份量 4 portions

食材

20 g fresh coriander, roughly chopped
20 g fresh parsley, leaves only
2 - 3 garlic cloves
200 g onions, cut into quarters
30 g olive oil
1 tsp ground turmeric
2 tsp ground cumin
¼ tsp ground cayenne pepper, adjust to taste
1 ½ tsp ground cinnamon
1 ½ tsp ground paprika
1 ¼ tsp ground ginger
200 g carrots, cut into pieces
150 g celery, cut into pieces
400 g canned crushed tomatoes
1 tsp salt, adjust to taste
100 g dried green lentils, soaked for approx. 15 min, drained
400 g water
150 g canned chickpeas, drained, weight after draining
或 150 g cooked chickpeas, drained, weight after draining
2 tsp chicken stock paste, homemade
或 2 chicken stock cubes (each for 0.5 l)
1 lemon, juice (30 g) and zest

营养价值: 每 1 portion
热量: 1163 kJ / 278 kcal
蛋白质: 12.4 g
碳水化合物: 34.7 g
脂肪: 10 g