Healthy Harira
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
2 Tablespoons olive oil 1 pound boneless, skinless chicken breast cut into 1-inch pieces1 onion, chopped1 stalk celery, chopped1 carrot, chopped1 teaspoon ground turmeric1/2 teaspoon ground cinnamon1/2 teaspoon ground ginger1/4 teaspoon ground cumin4-5 grinds of black pepper1 14.5 ounce can of diced tomatoes with the juice 1 1/2 teaspoons sea salt1 cup cooked chickpeas3 cups chicken stock or vegetable stock1/2 cup dried lentils1/4 cup long-grain brown rice1/4 cup chopped fresh cilantro leaves1/4 cup chopped fresh parsleyA couple handfuls of fresh baby spinach leaves (note - spinach always looks like too much in a pot until it wilts - stuff that pot!)1 lemon, cut into wedges
1) Season the chicken with sea salt and pepper as early as possible.
2) Heat the oil in a skillet over medium heat. Add the chicken pieces in 2 batches and brown on both sides. Remove the chicken and set aside.
3)Add a small amount of olive oil into a large pot with a lid. Stir the onion, celery and carrot and cook until softened. Add all the spices and cook for 1 minute, stirring constantly to prevent scorching. Add the tomatoes with their juice, chickpeas and 1 1/2 teaspoons of sea salt. Cook until fragrant.
4) Return the chicken to the pot with any accumulated juices. Add the stock, lentils and brown rice and bring to a boil. Reduce heat to low and simmer, covered for 50 minutes.
5) Add cilantro and parsley and cook uncovered for 5 minutes or until the chickpeas are heated through. Stir in the spinach leaves, if using. Ladle into individual bowls and serve with a wedge of lemon.
Serving Size: Serves 5-6
Number of Servings: 5
Recipe submitted by SparkPeople user BONOLICIOUS2.
2) Heat the oil in a skillet over medium heat. Add the chicken pieces in 2 batches and brown on both sides. Remove the chicken and set aside.
3)Add a small amount of olive oil into a large pot with a lid. Stir the onion, celery and carrot and cook until softened. Add all the spices and cook for 1 minute, stirring constantly to prevent scorching. Add the tomatoes with their juice, chickpeas and 1 1/2 teaspoons of sea salt. Cook until fragrant.
4) Return the chicken to the pot with any accumulated juices. Add the stock, lentils and brown rice and bring to a boil. Reduce heat to low and simmer, covered for 50 minutes.
5) Add cilantro and parsley and cook uncovered for 5 minutes or until the chickpeas are heated through. Stir in the spinach leaves, if using. Ladle into individual bowls and serve with a wedge of lemon.
Serving Size: Serves 5-6
Number of Servings: 5
Recipe submitted by SparkPeople user BONOLICIOUS2.
Nutritional Info Amount Per Serving
- Calories: 309.6
- Total Fat: 18.4 g
- Cholesterol: 65.0 mg
- Sodium: 612.8 mg
- Total Carbs: 31.5 g
- Dietary Fiber: 9.7 g
- Protein: 31.1 g
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