Lunch: Harira

Recipe by /contributors/jeff-koehler Harira is Morocco's best-known, and best-loved, soup. Families eat this herb-rich, tomato-based soup year-round. During Ramadan, however, it's obligatory, and pots of the soup simmer away in kitchens across the countr

This recipe includes superfoods such as:

Cinnamon, Lemon

Health benefits of Harira

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1 lb/455 g stewing beef, cut into 1/2-in/12-mm cubes
1 cup/170 g finely chopped celery stalks, tender green parts and leaves only
1 medium onion, finely chopped
1/3 cup/15 g loosely packed, finely chopped fresh flat-leaf parsley
1/3 cup/15 g loosely packed, finely chopped fresh cilantro
1 Tbsp butter, smen, or olive oil
1 tsp ground ginger
1/2 tsp ground cinnamon
Salt and freshly ground black pepper
Two 14-oz/410-g cans peeled whole tomatoes, seeded and puréed with all the juices
3 Tbsp tomato paste
1 cup/170 g canned chickpeas, rinsed
1/4 cup/30 g all-purpose flour
Juice of 1 lemon
1 oz/30 g vermicelli or angel hair pasta, broken into 3/4-in/2-cm lengths
1 lemon, cut into wedges
12 dates, preferably mejhoul
12 dried figs

Instructions

In a large soup pot, put the meat, celery, onion, parsley, cilantro, butter, ginger, and cinnamon. Season with salt and plenty of pepper. Cover with 6 cups/1. 5 L water, stir well, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 1 hour.
Add the tomatoes, tomato paste, and chickpeas, and stir in 1 1/2 cups/360 ml water. Cover and simmer for 30 minutes.
Meanwhile, in a small saucepan over low heat, warm 1 cup/240 ml water and whisk in the flour and lemon juice. Remove from the heat, let sit for 10 minutes, and then whisk again.
Add the flour mixture to the soup in a slow but steady stream while continually stirring. Cook, stirring frequently to avoid any sticking, for 10 minutes. Sprinkle in the vermicelli and cook until the pasta is tender, about 5 minutes. The texture of the soup should be velvety.
Serve in bowls with lemon wedges on the side and with the dates and figs on a small platter.

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