Heart-Healthy Harira
Warm your soul and nourish your heart with our "Heart-Healthy Harira," a wholesome twist on the traditional Moroccan soup. Packed with plant-based protein from chickpeas and lentils, this vibrant dish bursts with layers of flavor from aromatic spices like cumin, cinnamon, ginger, and turmeric. Fresh veggies, hearty legumes, and a zesty splash of lemon create a comforting yet nutritious meal that’s perfect for weeknights. With a base of low-sodium vegetable broth and only a drizzle of extra virgin olive oil, this recipe is both low-fat and high in fiber, making it ideal for a heart-friendly diet. Ready in just over an hour, it’s a one-pot wonder the whole family will love—served hot and garnished with a sprinkle of fresh herbs for an uplifting finish. Perfect for cozy nights or meal-prep goals, this hearty vegan soup is as healthy as it is delicious!
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion, finely chopped
- 2 celery stalks, finely chopped
- 2 carrots, peeled and diced
- 4 garlic cloves, minced
- 1 tablespoon ground cumin
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1 teaspoon ground turmeric
- 1 14-ounce can crushed tomatoes
- 4 cups low-sodium vegetable broth
- 2 cups cooked chickpeas, drained and rinsed
- 1 cup brown lentils, rinsed
- 1 cup frozen green peas
- 0.5 cup fresh cilantro, chopped
- 0.5 cup fresh parsley, chopped
- 1 lemon, juiced
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, celery, and carrots. Sauté until the vegetables begin to soften, about 5 minutes.
Stir in the minced garlic, ground cumin, cinnamon, ginger, and turmeric. Cook for another minute until fragrant.
Pour in the crushed tomatoes and cook for about 5 minutes, allowing the mixture to blend and thicken slightly.
Add the vegetable broth, chickpeas, brown lentils, and peas. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer for about 45 minutes, or until the lentils are tender.
Stir in the chopped cilantro, parsley, and lemon juice. Season with salt and black pepper.
Simmer for an additional 5 minutes to allow the flavors to meld.
Serve hot, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
1775 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.7 g | 60% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4027 mg | 175% | |
| Total Carbohydrate | 280.8 g | 102% | |
| Dietary Fiber | 85.2 g | 304% | |
| Total Sugars | 73.5 g | ||
| Protein | 82.2 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1040 mg | 80% | |
| Iron | 42.4 mg | 236% | |
| Potassium | 7061 mg | 150% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
