Ramadan Soup (Harira) Recipe

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Ingredients

Count

Nutrition

140

Calories

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Ingredients:

Serving

2 cups water
2 cups organic vegetable broth (such as emeril's)
1 3/4 cups diced yellow onion
1/2 cup dried lentils
1/2 cup organic no-salt-added tomato puree (such as muir glen)
3/4 tsp kosher salt
1/4 tsp saffron threads, crushed
1/8 tsp freshly ground black pepper
1/2 cup frozen lima beans, thawed
1/3 cup finely chopped celery
1/4 cup coarsely chopped fresh cilantro
1/4 cup coarsely chopped fresh parsley
1 tsp tomato paste
1 (15-oz) can chickpeas ( garbanzo beans), rinsed and drained
8 lemon wedges

Directions:

Place first 8 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in beans and next 5 ingredients (through chickpeas); bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Serve with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	139.51 Kcal (584 kJ)
Calories from fat	33.46 Kcal
		% Daily Value*
Total Fat	3.72g	6%
Cholesterol	0.62mg	0%
Sodium	532.45mg	22%
Potassium	353.89mg	8%
Total Carbs	21.16g	7%
Sugars	2.26g	9%
Dietary Fiber	6.12g	24%
Protein	6.35g	13%
Vitamin C	9.5mg	16%
Iron	2.2mg	12%
Calcium	37.1mg	4%

Amount Per 100 g
Calories	77.38 Kcal (324 kJ)
Calories from fat	18.56 Kcal
		% Daily Value*
Total Fat	2.06g	6%
Cholesterol	0.34mg	0%
Sodium	295.31mg	22%
Potassium	196.28mg	8%
Total Carbs	11.73g	7%
Sugars	1.25g	9%
Dietary Fiber	3.4g	24%
Protein	3.52g	13%
Vitamin C	5.3mg	16%
Iron	1.2mg	12%
Calcium	20.6mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

2.3

Points
3

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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