Moroccan Harira Stew
This recipe is a Moroccan comfort stew made with tomatoes, lentils, chickpeas, spinach, fresh herbs, and spices. Fuel your body with plant protein and vegetables!
Servings 4 (click to scale)
Calories 184kcal
Ingredients
- 3/4 tsp canola oil
- 1/4 cup yellow onion small diced
- 1-3/4 tsp ground cumin
- 1-1/4 tsp ground coriander
- 3/4 tsp ground turmeric
- 1-1/4 tsp Garam Masala
- 1-1/4 tsp smoked paprika
- 1-1/4 tsp fresh garlic chopped
- 1-3/4 tsp harissa paste
- 1-1/4 tsp lemongrass minced
- 2-3/4 cup low sodium vegetable broth
- 1-3/4 tsp fresh lemon juice
- 1/2 cup canned diced tomatoes, no added salt (in juice)
- 1/3 cup red lentils
- 3/4 cup canned low sodium garbanzo beans rinsed
- 1-1/2 cup spinach
- 1/4 + 1 Tbsp cup fresh cilantro chopped
Instructions
- Pre-heat the oil in a large thick bottom soup pot. Once the oil is hot, add the onion and sauté for two minutes.
- Add the spices: cumin, coriander, turmeric, garam marsala, and smoked paprika to the pot and mix well.
- Add the chopped garlic, harissa, and lemongrass and continue to cook until browned.
- Add the stock, lemon juice, and tomatoes and bring to a boil. Once the stock is boiling add the lentils and cook for 10-12 minutes.
- Reduce to simmer and add the chickpeas, spinach, and chopped cilantro to the soup and cook for 5 minutes, stirring often to wilt the spinach.
Nutrition
Calories: 184kcal | Carbohydrates: 32g | Protein: 10g | Fat: 3g | Saturated Fat: 0.3g | Sodium: 442mg | Fiber: 7g
