Low Fat Harira

Dive into the comforting flavors of **Low Fat Harira**, a healthy twist on the traditional Moroccan soup that's both hearty and nutritious. This plant-based recipe is packed with protein-rich red lentils and chickpeas, vibrant vegetables, and a fragrant blend of cumin, coriander, cinnamon, and turmeric. Light on oil and sodium, it's a guilt-free option that doesn't compromise on taste. A splash of fresh lemon juice and a garnish of cilantro bring a zesty, herbaceous finish to every bowl. Perfect as a warming dinner or a meal prep staple, this easy-to-make soup can stand alone or be paired with optional rice or orzo for added texture. Ready in under an hour, this **low-fat Moroccan-inspired soup** is a delicious, filling option for anyone looking to enjoy wholesome comfort food.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 tablespoon Olive oil
• 1 large Onion, finely chopped
• 3 Garlic cloves, minced
• 2 Celery stalks, chopped
• 2 medium Carrots, chopped
• 400 grams Canned tomatoes, crushed
• 1000 milliliters Vegetable broth, low-sodium
• 100 grams Red lentils, rinsed
• 240 grams Canned chickpeas, drained and rinsed
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cinnamon
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili flakes
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 cup Fresh cilantro, chopped
• 1 Lemon, juiced
• 200 grams Cooked plain rice or orzo (optional)

Directions

Step 1

In a large pot over medium heat, add the olive oil. Once hot, add the chopped onion, garlic, celery, and carrots. Sauté for about 5-7 minutes until the vegetables are softened.

Step 2

Stir in the crushed tomatoes, vegetable broth, red lentils, chickpeas, cumin, coriander, cinnamon, turmeric, red chili flakes, salt, and black pepper.

Step 3

Bring the mixture to a boil, then lower the heat and let it simmer for about 30 minutes, stirring occasionally, until the lentils are tender.

Step 4

After 30 minutes, check the consistency. If the soup is too thick, add a bit more vegetable broth or water.

Step 5

Stir in the fresh cilantro and lemon juice, cooking for an additional 5 minutes.

Step 6

If desired, add the cooked rice or orzo to the soup during the last few minutes of cooking, and stir well.

Step 7

Adjust the seasoning with more salt or lemon juice as needed. Serve hot, garnished with extra cilantro if desired.

Nutrition Facts

Serving size	(2655.2g)

Amount per serving	% Daily Value*
Calories	1177.7

Total Fat 23.9g	0%
Saturated Fat 3.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 3789.4mg	0%
Total Carbohydrate 211.1g	0%
Dietary Fiber 44.2g	0%
Total Sugars 48.9g
Protein 41.3g	0%

Vitamin D 0IU	0%
Calcium 524.0mg	0%
Iron 18.3mg	0%
Potassium 4078.9mg	0%

*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.

Source of Calories

Fat: 17.6%

Protein: 13.5%

Carbs: 68.9%