Heart-Healthy Harira

Experience the comforting warmth of "Heart-Healthy Harira," a wholesome twist on Morocco’s beloved traditional soup. Packed with fiber-rich chickpeas, earthy lentils, and vibrant vegetables like carrots and celery, this hearty dish is elevated with an aromatic blend of spices including cumin, cinnamon, ginger, and turmeric. Simmered in low-sodium vegetable broth and finished with a burst of freshness from cilantro, parsley, and lemon juice, this recipe is as nourishing as it is flavorful. Perfect for meal prep, this one-pot, plant-based soup is low in saturated fat and brimming with heart-friendly ingredients. Serve it piping hot for a satisfying, nutrient-dense meal that’s both delicious and good for your heart!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 6

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 large onion, finely chopped
• 2 celery stalks, finely chopped
• 2 carrots, peeled and diced
• 4 garlic cloves, minced
• 1 tablespoon ground cumin
• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• 1 14-ounce can crushed tomatoes
• 4 cups low-sodium vegetable broth
• 2 cups cooked chickpeas, drained and rinsed
• 1 cup brown lentils, rinsed
• 1 cup frozen green peas
• 0.5 cup fresh cilantro, chopped
• 0.5 cup fresh parsley, chopped
• 1 lemon, juiced
• 1 teaspoon salt
• 0.5 teaspoon black pepper

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 vegetables begin to soften, about 5 minutes.

Step 3

Stir in the minced garlic, ground cumin, cinnamon, ginger, and turmeric. Cook for another minute until fragrant.

Step 4

Pour in the crushed tomatoes and cook for about 5 minutes, allowing the mixture to blend and thicken slightly.

Step 5

Add the vegetable broth, chickpeas, brown lentils, and peas. Stir well to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low and simmer for about 45 minutes, or until the lentils are tender.

Step 7

Stir in the chopped cilantro, parsley, and lemon juice. Season with salt and black pepper.

Step 8

Simmer for an additional 5 minutes to allow the flavors to meld.

Step 9

Serve hot, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	3049.8 grams (3049.8g)

Amount per serving	% Daily Value*
Calories	1775

Total Fat 46.70g	60%
Saturated Fat 6.10g	31%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 4027mg	175%
Total Carbohydrate 280.80g	102%
Dietary Fiber 85.20g	304%
Total Sugars 73.50g
Protein 82.20g	164%

Vitamin D 0IU	0%
Calcium 1040mg	80%
Iron 42mg	236%
Potassium 7061mg	150%

*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: 22.4%

Protein: 17.6%

Carbs: 60.0%