Low Sodium Harira
Savor the comforting flavors of 'Low Sodium Harira,' a heartwarming, Moroccan-inspired soup that’s both healthy and aromatic. This low-sodium adaptation of the traditional harira is brimming with wholesome ingredients like chickpeas, lentils, and vibrant vegetables, all simmered in a fragrant blend of cumin, cinnamon, ginger, turmeric, and paprika. A splash of lemon juice and fresh herbs like cilantro and parsley add a bright, zesty finish to this satisfying soup. Perfect for a hearty dinner or a nourishing meal prep option, it’s a rich and flavorful dish that accommodates low-sodium dietary needs without compromising taste. Ready in just an hour, this recipe is a must-try for fans of wholesome, globally inspired cuisine.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 Celery stalks, finely chopped
- 2 medium Carrots, diced
- 4 Garlic cloves, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground cinnamon
- 1 teaspoon Ground ginger
- 1 teaspoon Turmeric
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 3 tablespoons Tomato paste
- 1 15-ounce can Canned low-sodium chickpeas, drained and rinsed
- 1 15-ounce can Canned low-sodium lentils, drained and rinsed
- 1 14-ounce can Canned unsalted diced tomatoes
- 4 cups Low-sodium vegetable broth
- 0.5 cup Fresh cilantro, chopped
- 0.5 cup Fresh parsley, chopped
- 1 Lemon, juiced
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, celery, and carrots. Sauté until the onions are translucent and the vegetables are softened, about 5-7 minutes.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the cumin, cinnamon, ginger, turmeric, paprika, and ground black pepper to the pot. Stir well to coat the vegetables evenly with the spices.
Add the tomato paste to the pot and stir until the vegetables are well coated, cooking for another 2 minutes.
Pour in the chickpeas, lentils, diced tomatoes, and vegetable broth. Stir to combine all the ingredients.
Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, stirring occasionally.
After simmering, check the consistency of the soup. If it is too thick, add a bit more broth or water to reach your desired consistency.
Stir in the chopped cilantro and parsley. Allow the soup to cook for another 5 minutes to meld the flavors.
Remove from heat and stir in the lemon juice just before serving.
Serve hot, garnishing with additional cilantro or parsley if desired.
Nutrition Facts
Calories |
1738 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.8 g | 57% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1105 mg | 48% | |
| Total Carbohydrate | 271.4 g | 99% | |
| Dietary Fiber | 85.9 g | 307% | |
| Total Sugars | 63.9 g | ||
| Protein | 84.0 g | 168% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 905 mg | 70% | |
| Iron | 39.0 mg | 217% | |
| Potassium | 7024 mg | 149% | |
*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.
