Low Sodium Harira

Experience the comforting flavors of traditional Moroccan cuisine with this Low Sodium Harira, a heartwarming soup brimming with aromatic spices and nourishing ingredients. This healthier take on the classic harira recipe is perfect for those watching their sodium intake, featuring low-sodium chickpeas, lentils, and a rich vegetable broth. A delightful medley of warming spices like cumin, cinnamon, and turmeric infuses every spoonful, while fresh herbs like cilantro and parsley add vibrant freshness. The addition of lemon juice ties everything together with a zesty brightness. Ready in just an hour and perfect for meal prep, this wholesome, plant-based soup is a nutritious and satisfying option for lunch or dinner.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 Celery stalks, finely chopped
• 2 medium Carrots, diced
• 4 Garlic cloves, minced
• 1 teaspoon Ground cumin
• 1 teaspoon Ground cinnamon
• 1 teaspoon Ground ginger
• 1 teaspoon Turmeric
• 1 teaspoon Paprika
• 0.5 teaspoon Ground black pepper
• 3 tablespoons Tomato paste
• 1 15-ounce can Canned low-sodium chickpeas, drained and rinsed
• 1 15-ounce can Canned low-sodium lentils, drained and rinsed
• 1 14-ounce can Canned unsalted diced tomatoes
• 4 cups Low-sodium vegetable broth
• 0.5 cup Fresh cilantro, chopped
• 0.5 cup Fresh parsley, chopped
• 1 Lemon, juiced

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, celery, and carrots. Sauté until the onions are translucent and the vegetables are softened, about 5-7 minutes.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the cumin, cinnamon, ginger, turmeric, paprika, and ground black pepper to the pot. Stir well to coat the vegetables evenly with the spices.

Step 5

Add the tomato paste to the pot and stir until the vegetables are well coated, cooking for another 2 minutes.

Step 6

Pour in the chickpeas, lentils, diced tomatoes, and vegetable broth. Stir to combine all the ingredients.

Step 7

Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, stirring occasionally.

Step 8

After simmering, check the consistency of the soup. If it is too thick, add a bit more broth or water to reach your desired consistency.

Step 9

Stir in the chopped cilantro and parsley. Allow the soup to cook for another 5 minutes to meld the flavors.

Step 10

Remove from heat and stir in the lemon juice just before serving.

Step 11

Serve hot, garnishing with additional cilantro or parsley if desired.

Nutrition Facts

Serving size	(3040.5g)

Amount per serving	% Daily Value*
Calories	1738.0

Total Fat 44.8g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1105.1mg	0%
Total Carbohydrate 271.4g	0%
Dietary Fiber 85.9g	0%
Total Sugars 63.9g
Protein 84.0g	0%

Vitamin D 0IU	0%
Calcium 904.8mg	0%
Iron 39.0mg	0%
Potassium 7024.4mg	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: 22.1%

Protein: 18.4%

Carbs: 59.5%