Vegetarian Harira Recipe

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Ingredients

Count

Nutrition

251

Calories

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Ingredients:

Serving

1 tbsp canola oil
1/2 cup chopped onion
1/4 cup chopped celery
1 cup warm water
pinch of saffron threads
1/4 tsp salt, divided
1/8 tsp minced peeled fresh ginger
1/8 tsp ground red pepper
1/8 tsp 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-oz) can no-salt-added chickpeas ( garbanzo beans), drained
1 1/2 tbsp chopped fresh cilantro
1 1/2 tbsp chopped fresh parsley

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	251.29 Kcal (1052 kJ)
Calories from fat	90.78 Kcal
		% Daily Value*
Total Fat	10.09g	16%
Cholesterol	3.55mg	1%
Sodium	814.82mg	34%
Potassium	626.74mg	13%
Total Carbs	31.41g	10%
Sugars	6.06g	24%
Dietary Fiber	11.62g	46%
Protein	10.32g	21%
Vitamin C	18.1mg	30%
Vitamin A	0.9mg	30%
Iron	38.1mg	211%
Calcium	55.3mg	6%

Amount Per 100 g
Calories	58.54 Kcal (245 kJ)
Calories from fat	21.15 Kcal
		% Daily Value*
Total Fat	2.35g	16%
Cholesterol	0.83mg	1%
Sodium	189.83mg	34%
Potassium	146.01mg	13%
Total Carbs	7.32g	10%
Sugars	1.41g	24%
Dietary Fiber	2.71g	46%
Protein	2.4g	21%
Vitamin C	4.2mg	30%
Vitamin A	0.2mg	30%
Iron	8.9mg	211%
Calcium	12.9mg	6%

* 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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