Harcha

Here's a recipe for Harsha, a traditional Moroccan sweet treat .

INGREDIENTS:

• 1 ½ cups fine semolina flour
• 1 cup water
• 2 tablespoons olive oil
• ½ teaspoon salt
• ½ teaspoon baking powder

INSTRUCTIONS:

Preparing the dough:

1. In a large bowl, combine the semolina flour, salt, olive oil, and baking powder.
2. Mix the ingredients well with your hands until you have a sandy texture.
3. Gradually add the water, continuing to mix and knead the dough.
4. Continue kneading until you have a sticky and soft dough.
5. Divide the dough into four balls and roll them out to a medium thickness.

Cooking the harcha:

1. Heat a nonstick skillet over medium heat.
2. Cook the harcha in the skillet over medium heat for 3-4 minutes per side.
3. Flip the harcha every 40 seconds to prevent burning.
4. Remove from heat and place on a serving plate.

Serving:

1. Serve the harcha warm or cold, as desired.
2. Enjoy it with a cup of tea or coffee for breakfast.

Nutritional Notes:

• Iron: The recipe can help you get iron, which contributes to the body's ability to transport oxygen through the blood, DNA synthesis, growth improvement, and immune system support.
• Protein: The ingredients used in making Moroccan harcha contain protein, as it contains semolina, which helps you get essential amino acids when consumed.
• Gluten-free option: For those with gluten sensitivity, semolina flour can be substituted with cornmeal in the recipe as corn is naturally gluten-free.

Moroccan Harcha for People with Diabetes:

• Moroccan harcha is a suitable recipe for people with diabetes as it contains semolina, which has complex, low-sugar carbohydrates. These are digested slowly, so consuming them does not cause blood sugar levels to spike.

Moroccan Harcha for People with Heart Disease:

• Moroccan harcha is low in fat and cholesterol-free. You can enjoy it without worrying about increasing your cholesterol levels.
• Be mindful of the recipe's sodium content: It is high in sodium and not suitable for those with high blood pressure.

Moroccan Harcha for Pregnant Women:

• Eat a plate of Moroccan harcha with a glass of citrus fruit juice, berries, or natural tomatoes to get vitamin C, which helps increase the absorption of iron from the semolina used in the recipe.

Nutritional Value per Serving:

Nutrient	Amount
Calories	286kcal
Total Fat	7.7g
Saturated Fat	1.1g
Cholesterol	0mg
Sodium	875mg
Total Carbohydrates	45.9g
Dietary Fiber	2.5g
Total Sugars	0g
Protein	7.9g
Vitamin D	0mcg
Calcium	40mg
Iron	3mg
Potassium	181mg