Harira - Chickpea and Lentil Soup Recipe

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Ingredients:

Serving

1/2 bunch cilantro, fresh
1/2 bunch parsley, fresh
4 cups chicken broth
1/2 cup green lentil (or brown )
0.5 (19 oz) can chickpeas, drained and rinsed
1 (19 oz) can tomatoes, drained and chopped
1 onion, chopped
1 tsp cinnamon
1/2 tsp ground cumin
1/2 tsp ground ginger
1/2 tsp turmeric
1/2 tsp black pepper
2 tbsp lemon juice
1 tbsp olive oil
1 tbsp cinnamon
1 lemon, thinly sliced
6 pitted dates, halved (optional)

Directions:

Chop 2 tbsp each of cilantro and parsley, set aside.
Tie together the remainder of the parsley and cilantro bunches and place in large sauce pan. Add chicken stock and bring to boil. Reduce heat to low, cover and simmer for 15 minute Discard herb bundle.
Add lentils, cover and simmer for 15 minute.
Add chickpeas, tomatoes, onions, cinnamon, cumin, ginger, tumeric, and pepper, cover and simmer for 30 minute.
Remove 3 cups of soup and blend with hand blender or food processor.
Return to pot and heat through. Stir in lemon juice, oil and reserved herbs.
Ladle soup into bowls and sprinkle with cinnamon and top of lemon slices and dates.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	259.59 Kcal (1087 kJ)
Calories from fat	35.44 Kcal
		% Daily Value*
Total Fat	3.94g	6%
Sodium	872.33mg	36%
Potassium	786.28mg	17%
Total Carbs	49.46g	16%
Sugars	26.29g	105%
Dietary Fiber	12.57g	50%
Protein	7.92g	16%
Vitamin C	31.4mg	52%
Iron	3mg	17%
Calcium	94mg	9%

Amount Per 100 g
Calories	71.54 Kcal (300 kJ)
Calories from fat	9.77 Kcal
		% Daily Value*
Total Fat	1.09g	6%
Sodium	240.42mg	36%
Potassium	216.7mg	17%
Total Carbs	13.63g	16%
Sugars	7.25g	105%
Dietary Fiber	3.46g	50%
Protein	2.18g	16%
Vitamin C	8.7mg	52%
Iron	0.8mg	17%
Calcium	25.9mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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