Vegetarian Harira

Photo: Lee Harrelson; Styling: Leigh Ann Ross

Several spices give this chickpea and lentil soup rich flavor without lamb, the traditional meat used in the Moroccan dish. Pair the soup with baked pita wedges. Freeze the leftover mushroom broth to use in place of water in homemade vegetable soups.

Yield: 2 servings (serving size: 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 323
  • Calories from fat: 25%
  • Fat: 8.9g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 4.3g
  • Polyunsaturated fat: 2.5g
  • Protein: 14.8g
  • Carbohydrate: 47.2g
  • Fiber: 9.7g
  • Cholesterol: 0.0mg
  • Iron: 3.8mg
  • Sodium: 611mg
  • Calcium: 95mg

Ingredients

  • 1 tablespoon canola oil
  • 1/2 cup chopped onion
  • 1/4 cup chopped celery
  • 1 cup warm water
  • Pinch of saffron threads
  • 1/4 teaspoon salt, divided
  • 1/8 teaspoon minced peeled fresh ginger
  • 1/8 teaspoon ground red pepper
  • 1/8 teaspoon ground cinnamon
  • 1 garlic clove, minced
  • 1 cup organic mushroom broth (such as Pacific Natural Foods)
  • 3/4 cup chopped seeded plum tomato
  • 1/4 cup dried small red lentils
  • 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans), drained
  • 1 1/2 tablespoons chopped fresh cilantro
  • 1 1/2 tablespoons chopped fresh parsley

Preparation

  1. Heat oil in a large saucepan over medium heat. Add onion and celery to pan; sauté 4 minutes or until tender. Combine 1 cup warm water and saffron; let stand 2 minutes. Add 1/8 teaspoon salt, ginger, red pepper, cinnamon, and garlic to pan; cook 1 minute. Add saffron mixture, broth, tomato, lentils, and chickpeas; bring to a boil. Reduce heat, and simmer 20 minutes or until lentils are tender. Stir in cilantro, parsley, and remaining 1/8 teaspoon salt.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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