Healthy Harira
Nutritional Info
- Servings Per Recipe: 5
- 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
View full nutritional breakdown of Healthy Harira calories by ingredient
Introduction
Yummy Moroccan stew, loaded with veggies! Yummy Moroccan stew, loaded with veggies!Number of Servings: 5
Ingredients
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2 Tablespoons olive oil
1 pound boneless, skinless chicken breast cut into 1-inch pieces
1 onion, chopped
1 stalk celery, chopped
1 carrot, chopped
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cumin
4-5 grinds of black pepper
1 14.5 ounce can of diced tomatoes with the juice
1 1/2 teaspoons sea salt
1 cup cooked chickpeas
3 cups chicken stock or vegetable stock
1/2 cup dried lentils
1/4 cup long-grain brown rice
1/4 cup chopped fresh cilantro leaves
1/4 cup chopped fresh parsley
A 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
Tips
Again, spinach always looks like too much when you first put it in the pot but it will wilt down. Stuff that spinach in! Adding the squeeze of lemon definitely helps bring out the flavors at the end. You could alos probably make this vegetarian by skipping the chicken, using veggie broth and adding extra chickpeas. Enjoy!
Directions
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.