Harira (lamb and Bean Soup) Recipe

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Ingredients:

Serving

1/2 lb diced lamb
1/2 cup dry lentils
1 (15 1/2 oz) can garbanzo beans, with liquid
1/2 cup packed chopped fresh cilantro
1/2 cup packed chopped fresh parsley
1 cup tomato puree
1/2 cup tomato paste
10 cups water
3 tbsp flour, mixed with
1/4 cup water
1 -2 tbsp salt , to taste
1 tbsp black pepper
1/2 tbsp ground ginger
1/4 tsp saffron
4 tbsp butter
4 tbsp olive oil
1 large onion, chopped fine
1/2 cup chopped celery (with leaves )
1/2 cinnamon stick

Directions:

Add olive oil and butter to a large, heavy pot and brown the meat.
Add the onion and clery and saute until soft, add tomato paste, tomato puree, HALF of the chopped parsley and cilantro, all spices, water, lentils and garbanzo beans.
Simmer for about 40 minutes or until the lentils are tender.
Stir in the flour/water mixture to thicken.
Stir continually and add the remaining cilantro and parsley.
Cook an additional 10 minutes.
Remove cinnamon stick.
Adjust seasonings if necessary.
Serve hot.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	407.92 Kcal (1708 kJ)
Calories from fat	244.29 Kcal
		% Daily Value*
Total Fat	27.14g	42%
Cholesterol	47.94mg	16%
Sodium	1914.11mg	80%
Potassium	762.02mg	16%
Total Carbs	28.2g	9%
Sugars	6.62g	26%
Dietary Fiber	8.92g	36%
Protein	14.3g	29%
Vitamin C	12.2mg	20%
Vitamin A	0.1mg	3%
Iron	3.4mg	19%
Calcium	108mg	11%

Amount Per 100 g
Calories	69.05 Kcal (289 kJ)
Calories from fat	41.35 Kcal
		% Daily Value*
Total Fat	4.59g	42%
Cholesterol	8.12mg	16%
Sodium	324.03mg	80%
Potassium	129mg	16%
Total Carbs	4.77g	9%
Sugars	1.12g	26%
Dietary Fiber	1.51g	36%
Protein	2.42g	29%
Vitamin C	2.1mg	20%
Iron	0.6mg	19%
Calcium	18.3mg	11%

* 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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Recipe Tags

Weightwatchers Points

9.6

Points
11

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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