Low Fat Day--Summer Harira

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Summer Harira

African Berbere Spice Blend--a duplicate, but used in Summer Harira

 

* Exported from MasterCook *

 

Summer Harira

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 100

Serving Size : 1 Preparation Time :0:00

Categories : Beans And Legumes Grains And Cereals

Soups And Stews Vegetables

Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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1 cup orange lentils

1 cup brown or green lentils

8 1/2 cups bouillon

1 large onion -- chopped

1 green bell pepper -- chopped

2 stalks celery -- chopped

2 cloves garlic -- chopped

1 tablespoon African Berbere Spice Blend -- or to taste

(See separate recipe)

1 pinch cayenne pepper -- or to taste

15 ounces canned chick peas -- undrained

15 ounces canned small white beans -- undrained

1 cup cooked barley or other whole grains

your choice

1 cup canned Italian plum tomatoes -- chopped

1/2 cup chopped fresh flat-leaf parsley

1/2 cup fresh lemon juice

Lemon wedges

 

Cover the lentils with 8 cups of the bouillon and let them soak while you

prepare the other ingredients. In a large pot, cook the onion, bell

pepper, celery and garlic and spices in the remaining 1/2 cup of bouillon

until softened, 5 to 10 minutes. Stir in the lentils and their soaking

liquid and bring to a boil. Reduce heat and simmer until the lentils are

tender, 25 to 30 minutes. Add the chick peas, white beans, barley and

tomatoes; cook an additional 10 minutes. Just before serving, stir in the

parsley and lemon juice. Serve with lemon wedges.

 

Yield: 8 to 10 servings. Calories = 271, fat = 2g, fiber = 21g.

 

 

 

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* Exported from MasterCook *

 

African Berbere Spice Blend

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin and Fox, page 98

Serving Size : 1 Preparation Time :0:00

Categories : Condiments Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 tablespoons sweet paprika

2 teaspoons ground cumin

1 teaspoon ground cinnamon

1 teaspoon ground turmeric

1 teaspoon ground ginger

1 teaspoon ground coriander

1 teaspoon ground nutmeg

1/2 teaspoon ground cloves

1/2 teaspoon cayenne pepper -- or to taste

 

Berbere is the traditional Ethiopian seasoning for lentils and beans. You

can use it with just about any combination of vegetables, whole grains, and

legumes.

 

Mix all ingredients together in a small bowl. Store in an airtight container.

 

Yield: About 1/4 cup, Calories: 12 per Tbls., Fat: 1g, fiber 1g.

 

 

 

 

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