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  • Summary

    This slightly sweet Moroccan chickpea and lentil stew, known as harira, is brightened by spices and lemon.

    Ingredients

    • 2 tablespoons extra-virgin olive oil
    • 1 medium onion, finely chopped
    • 1/2 cup dried chickpeas, soaked in water overnight
    • 8 cups homemade or low-sodium store-bought vegetable stock
    • 4 cups water
    • 3 garlic cloves, minced
    • 2 tablespoons finely chopped fresh cilantro, plus 1 tablespoon coarsely chopped
    • 3 teaspoons coarse salt
    • 4 celery stalks, finely chopped
    • 4 ripe tomatoes, peeled and chopped
    • 1 cup yellow lentils, rinsed
    • 1 tablespoon tomato paste
    • 1 tablespoon fresh lemon juice
    • 1 cinnamon stick
    • 1/2 teaspoon sweet paprika
    • 1/2 teaspoon turmeric
    • 1/2 teaspoon ground ginger
    • 1/2 teaspoon ground coriander
    • 1/4 teaspoon ground nutmeg
    • 1/4 teaspoon freshly ground pepper
    • 1/8 teaspoon ground cloves
    • 5 ounces orzo or vermicelli, broken into pieces
    • 1/2 cup chopped, pitted dates
    • 2 tablespoons coarsely chopped fresh flat-leaf parsley, plus whole leaves for garnish
    • 1 lemon, cut into wedges

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 271 % Daily Value *
    • Total Fat: 5 g 7.76%
    • Saturated Fat: 1 g 3.21%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1291 mg 53.77%
    • Calcium: 39 mg 3.89%
    • Potassium: 462 mg 13.19%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 18.94%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 45 g %
    • Dietary Fiber: 7 g 28.8%
    • Sugar: 6 g
    • Protein: 13 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 30.18%
    • Vitamin C 28.97%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables2
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq