In season当季Moroccan摩洛哥
Vegetarian Harira (Moroccan Lentil & Chickpea Soup)素食哈里拉扁豆鹰嘴豆汤
A vegetarian home adaptation of harira, with dry lentils, cooked canned chickpeas, herbs, short wheat noodles and a little flour slurry for its silky texture. No pressure cooker or soaked dry chickpeas assumed; allow 100 minutes.哈里拉素食家常改编，干扁豆熟罐鹰嘴豆香草小麦细面及少量面粉水成丝滑汤；不默认高压锅泡好干豆，留100分钟。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Sort and rinse lentils; drain and rinse cooked chickpeas. Mince onion, celery and herbs. Break dry wheat vermicelli short; do not substitute rice noodles without changing timing. Set flour aside dry until the slurry step.扁豆挑洗熟鹰嘴豆沥洗，洋葱芹菜香草切细，小麦干细面掰短，非免改时换米粉，面粉留至调浆。
Written for 2 servings · cooking more? Use batches按 2 人份写 · 加量请分批按 2 人份寫 · 加量請分批Para 2 porciones · si haces más, por tandas2인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 2 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方2人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands; rinse and dry produce. Use clean tools and keep perishable ingredients refrigerated until needed.先洗手，蔬果洗净擦干，使用干净器具。肉、蛋、奶和其他易腐食材，用前保持冷藏。
- Measure the displayed list for your selected servings. Timings include base-recipe prep; extra pan batches take longer. Separately mentioned drinking or boiling water is additional.按所选人数的清单量好食材。标注时间包含基础份量的备菜，分批制作会更久；步骤中另提的饮用水和煮面水需要另备。
Ingredients食材
- Dry brown or green lentils, not split red lentils干棕或绿扁豆（非去皮红扁豆）0.25 cup杯
- Fully cooked canned chickpeas, drained and rinsed weight全熟罐装鹰嘴豆（冲洗沥干净重）8 oz盎司
- Plain tomato passata, no added salt无加盐原味番茄泥passata8 oz盎司
- Yellow onion黄洋葱0.25
- Tender inner celery stalks and leaves嫩芹菜内梗及叶1 stalk根
- Fresh parsley, measured finely chopped鲜欧芹（切细后量）0.25 cup杯
- Fresh cilantro, finely chopped鲜芫荽（切细）0.25 cup杯
- Extra-virgin olive oil特级初榨橄榄油2 tsp小勺
- Ground dried ginger干姜粉0.5 tsp小勺
- Ground black pepper黑胡椒粉0.25 tsp小勺
- Ground turmeric姜黄粉0.25 tsp小勺
- Ground cinnamon肉桂粉0.125 tsp小勺
- Fine salt细盐0.25 tsp小勺
- Concentrated tomato paste浓缩番茄膏1 tbsp大勺
- Dry thin wheat vermicelli, broken short; not rice noodles干细小麦天使面短段（非米粉）2 tbsp大勺
- All-purpose flour中筋面粉1 tbsp大勺
Method做法
Heat the oil in a medium heavy pot. Cook the onion and celery for 5 minutes until they soften, then stir in the tomato paste, ginger, turmeric, cinnamon, pepper, and salt for 30 seconds — keep it moving so nothing scorches.
中号厚底锅烧热油，把洋葱和芹菜炒5分钟至软，再下番茄膏、姜、姜黄、肉桂、胡椒和盐，翻炒30秒，别让它糊底。
The vegetables are soft, with no blackened edges.蔬菜软了，边上没有焦黑。
Common mistake & quick fix容易错在哪，怎么补救
If the pan dries or browns too quickly, lower the heat and add a small splash of water.锅干或上色太快就调小火，加少量水。
Add the lentils, passata, parsley, cilantro, and 3 cups drinking water. Bring to a boil, then turn the heat down and set the lid on partly. Hold off on the noodles and flour for now.
倒入扁豆、番茄泥、欧芹、芫荽和3杯饮用水，煮开后转小火，盖子留条缝半盖着。面条和面粉先别放。
Common mistake & quick fix容易错在哪，怎么补救
Keep small, steady bubbles, not a fierce boil. If liquid runs low before the food is tender, add a little hot water.保持轻轻冒泡，别大滚；食材没软而汤快干时，补少量热水。
Let it simmer gently, stirring the bottom now and then. If it gets too thick, splash in a little hot water — older lentils can take longer. Keep it at a gentle simmer, not a rolling boil.
让汤保持微滚，时不时搅一下锅底。汤太稠就加点热水，放久了的豆子可能得多煮一会儿；保持小滚就行，别让它翻大泡。
The lentils are tender and the soup has thickened slightly.扁豆软了，汤稍微稠了一点。
Common mistake & quick fix容易错在哪，怎么补救
Keep small, steady bubbles, not a fierce boil. If liquid runs low before the food is tender, add a little hot water.保持轻轻冒泡，别大滚；食材没软而汤快干时，补少量热水。
Stir in the drained chickpeas and the short vermicelli. Follow the package time if it's longer. Leave enough broth that it still eats like soup, not dry pasta.
把沥干的鹰嘴豆和短细面加进去，包装上写的时间更长就按包装来。汤要留够，喝起来是汤，别煮成干拌面。
The noodles are tender with no hard center, and the broth still flows.面条软了没有硬芯，汤还能流动。
Common mistake & quick fix容易错在哪，怎么补救
Keep small, steady bubbles, not a fierce boil. If liquid runs low before the food is tender, add a little hot water.保持轻轻冒泡，别大滚；食材没软而汤快干时，补少量热水。
Whisk the measured flour with 2 tbsp cold drinking water until smooth. Stir that slurry into the simmering soup a little at a time, stirring, so the raw flour taste cooks out and the soup thickens slightly. Don't sprinkle dry flour straight into the pot.
量好的面粉加2大匙冷水搅到没有颗粒，分几次搅进微滚的汤里，边煮边搅，把生粉味煮掉、汤稍微收稠。别直接把干面粉撒进锅里。
Common mistake & quick fix容易错在哪，怎么补救
Keep small, steady bubbles, not a fierce boil. If liquid runs low before the food is tender, add a little hot water.保持轻轻冒泡，别大滚；食材没软而汤快干时，补少量热水。
Turn off the heat and ladle the soup hot into bowls. It contains wheat, so keep bread optional and on the side; add a fresh vegetable side rather than automatically piling on another big starch. Refrigerate leftovers promptly.
关火，趁热盛进碗里。这汤里有小麦，饼想配就另放一边；配个新鲜蔬菜，别默认再上一大份主食。剩的及时放冰箱。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Yellow onion黄洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜，紫洋葱生吃。外皮干、紧实为新鲜。
Tender inner celery stalks and leaves嫩芹菜内梗及叶Crunchy and aromatic; with onion and carrot it forms the classic soup base. Pick firm, tight stalks.爽脆有香气，和洋葱、胡萝卜是经典汤底。挑硬挺紧实的。
- Fresh parsley, measured finely chopped鲜欧芹（切细后量）
Flat-leaf has more flavor than curly. Adds vitamin K and freshness.平叶比卷叶香。补维K、提清新。
- Fresh cilantro, finely chopped鲜芫荽（切细）
Fresh, citrusy; stems carry the most flavor—chop them in too.清新带柑橘味；茎最香，一起切进去。
Extra-virgin olive oil特级初榨橄榄油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Ground black pepper黑胡椒粉Freshly ground black pepper tastes far brighter than pre-ground; grind it right before using.现磨黑胡椒比预磨的香得多；用前现磨。
- Ground turmeric姜黄粉
Earthy, golden; pair with black pepper and fat to boost curcumin absorption.土香金黄；配黑胡椒和油能促进姜黄素吸收。
Cookware厨具
Heavy pot with lid, colander, spoon, knife, board and measuring tools带盖厚锅、漏篮、勺、刀、板与量具
Make it a balanced meal营养搭配建议
Add a vegetable salad and a modest starch; linked recipes are optional and their ingredients are separate.配蔬菜沙拉和适量主食；链接菜可选另做，食材另备。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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