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Suppose you're a food lover interested in embarking on a culinary journey that celebrates the heritage and tradition of Moroccan cuisine. In that case, you'll want to try our unique Harira Soup recipe. It's a fusion of classic Moroccan recipes with a modern twist, infusing a harmonious blend of flavors, spices, and ingredients to make this culinary journey one to remember. The history of Harira Soup goes back generations, and it's cherished during special occasions and festivities that encapsulate the essence of Morocco's diverse cultural tapestry. It's a staple dish during Ramadan, and it holds a special significance for Muslims who observe a month of fasting, prayer, reflection, and community from sunrise to sunset. The pre-dawn meal, Suhoor, and the breaking of the fast with Iftar at sunset are integral parts of this observance. Harira Soup is a popular dish during Ramadan and is often enjoyed as part of the Iftar meal. At Red Cardinal Kitchen, we combine our unique flavors with the history and description of this beloved dish to create an exceptional culinary experience that any food lover would appreciate🌍🍲🥄

📌 Pre-preparation:

Before starting to cook, cleaning up the kitchen and ensuring all the necessary tools, equipment, and ingredients are available is a good idea

List of tools:

Cutting Board

Chef's Knife

Spatula for stirring

Measuring Cups and Spoons

Serving bowl with ladle

Lemon Squeezer

Vegetable Peeler

Garlic Press

Grater

List of equipment:

An electric skillet or -

A large pot on the stovetop

This recipe uses hearthealthy olive oil, a lowsodium vegetable broth base, unsalted peanuts, and sweet potatoes for great fiber and vitamin sources

📌Heart Healthy Ingredients:

1/2 cup onion, finely chopped

2 teaspoons of prepared garlic

2 tablespoons olive oil

1 cup tomatoes, diced

1 cup lentils, cooked

1/2 cup chickpeas, cooked

1/2 cup raw sweet potatoes, diced

4 cups of water

2 teaspoons low-sodium vegetable broth base

1 cup of unsweetened almond milk

1 teaspoon tarragon

1 teaspoon ginger

2 1/2 Tablespoons of juice, half a lemon

2 cups spinach, chopped

1/2 cup unsalted peanuts

1 apple, peeled, diced

Black pepper to taste

📌Heart Healthy Instructions:

1. In a large pot, sauté onions and garlic in olive oil until softened

2. Add tomatoes, lentils, chickpeas, and sweet potatoes. Simmer until lentils and sweet potatoes are tender

3. Pour in low-sodium vegetable broth and unsweetened almond milk

4. Add tarragon and ginger, and season with black pepper. Cover and simmer for 10 minutes.

5. Remove the cover and stir in spinach, unsalted peanuts, and apples. Cover again and simmer until spinach is wilted

6. Squeeze in lemon juice for a fresh twist

7. Serve hot, garnished with additional tarragon and a lemon or orange slice

8. Pair with your favorite whole-grain bread for a complete and satisfying meal 🍞🥖

📝Customize by substituting the lowsodium vegetable broth base and unsalted peanuts with 2 teaspoons of lowsodium vegetable broth base and 1/2 cup of unsalted peanuts. You can also use any unsweetened milk of your choice

📝1 and 1/2 tablespoons of lemon juice equals 1/2 of lemon, or you can use bottled lemon juice

Based on the updated heart-healthy recipe, it seems to make around 4 servings. As for the estimated nutrition facts for 1 serving, here they are:

Nutrition Facts

Amount per

1 Serving: 1 cup (26.5 oz) 751 g

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- Calories: 436 From Fat 199

- Total Fat: 23 g

- Saturated Fat: 3.3g

- Cholesterol: 1mg

- Sodium: 340mg

- Total Carbohydrates: 44g

- Dietary Fiber: 13g

- Sugars: 14g

- Protein: 20g

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% Daily Value*

-Vitamin A: 371%

- Vitamin D: 5%

- Calcium: 36%

- Iron: 28%

- Potassium, K: 23%

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Keep in mind that these are just estimates and may vary depending on the specific brands and amounts of ingredients used. Additionally, this recipe is high in fiber, vitamins, and minerals and is an excellent source of plant-based protein 😊🍽️

Tips for Heart health:

High fiber aids digestion; lowers cholesterol

Plant-based proteins: Nuts, seeds, dried peas, beans, lentils

Oils: olive or coconut

Low-sodium broth and unsalted peanuts

Limit sugar; choose unsweetened almond milk

Mind portions; avoid excess calories

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🙏📺"Thanks for watching! Happy Eating!" 😊🍽️