Low Fat Harira
Warm your soul with this flavorful and nourishing Low Fat Harira, a lighter twist on Morocco’s traditional comfort food. This aromatic soup combines tender red lentils, protein-packed chickpeas, and a medley of fresh vegetables simmered in a spiced tomato broth infused with cumin, coriander, cinnamon, and turmeric. With its vibrant cilantro garnish and a zing of fresh lemon juice, this dish offers a zesty and satisfying flavor profile while remaining low in fat and packed with nutrients. Perfect for meal prep, this hearty, plant-based soup is ready in just an hour and pairs beautifully with a side of warm bread or a spoonful of rice or orzo for added substance. Ideal for those seeking a healthy, vegan-friendly, and warming recipe for busy weeknights or cozy weekends!
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 large Onion, finely chopped
- 3 Garlic cloves, minced
- 2 Celery stalks, chopped
- 2 medium Carrots, chopped
- 400 grams Canned tomatoes, crushed
- 1000 milliliters Vegetable broth, low-sodium
- 100 grams Red lentils, rinsed
- 240 grams Canned chickpeas, drained and rinsed
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cinnamon
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili flakes
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Fresh cilantro, chopped
- 1 Lemon, juiced
- 200 grams Cooked plain rice or orzo (optional)
Instructions
In a large pot over medium heat, add the olive oil. Once hot, add the chopped onion, garlic, celery, and carrots. Sauté for about 5-7 minutes until the vegetables are softened.
Stir in the crushed tomatoes, vegetable broth, red lentils, chickpeas, cumin, coriander, cinnamon, turmeric, red chili flakes, salt, and black pepper.
Bring the mixture to a boil, then lower the heat and let it simmer for about 30 minutes, stirring occasionally, until the lentils are tender.
After 30 minutes, check the consistency. If the soup is too thick, add a bit more vegetable broth or water.
Stir in the fresh cilantro and lemon juice, cooking for an additional 5 minutes.
If desired, add the cooked rice or orzo to the soup during the last few minutes of cooking, and stir well.
Adjust the seasoning with more salt or lemon juice as needed. Serve hot, garnished with extra cilantro if desired.
Nutrition Facts
Calories |
1178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3789 mg | 165% | |
| Total Carbohydrate | 211.1 g | 77% | |
| Dietary Fiber | 44.2 g | 158% | |
| Total Sugars | 48.9 g | ||
| Protein | 41.3 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 524 mg | 40% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 4079 mg | 87% | |
*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.
