Free Healthy Recipe - Healthy Harira

Dairy free, Low fat, Low GI, Low sugar, Wheat Free

There are numerous harira recipes around. This one incorporates the best of the best with low GI lentils and barley, protein for satiety, antioxidant rich tomato and stimulating spices. Saffron is believed to help helps digestion and increase appetite. It's also believed to relieve renal colic, tension, regulate menstruation and have aphrodisiac properties. While it's unlikely that 1 pinch of this glorious spice will achieve all these things it does highlight the importance of buying the real thing to benefit from both the colour and the health benefits.

1 tbsp olive oil
250 grams lean lamb
1 brown onion chopped
½ tsp cinnamon
½ tsp turmeric
50 grams barley
1½ litres vegetable stock
100 grams green lentils
1 red capsicum deseeded and chopped
1 lemon juiced
1 bunch coriander

Heat the oil in a large saucepan and add the lamb and fry for about 2 minutes until the pieces are brown. Add the onion and spices and cook until the onion is soft.
Add the barley and stock and bring to the boil. Reduce to simmer and cook for 30 minutes. Add the lentils, tomatoes, tomato paste, and capsicum and cook for a further 30 minutes until the lentils are tender. Stir in the coriander and lemon juice and season to taste.

Note: Real saffron has a slight trumpet-shaped stigma. Large pieces of "saffron" are actually safflower petals, which have some colouring ability but are not the real thing.

Makes 6 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 65 mins
Ready in: 70 mins

Suitable for:
Dinner, Lunch, Soup
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Nutritional Information - Per Serve
Kj 1016 kj
Calories 243 kcal
Fat 7.9 g
Saturated Fat 1.9 g
Total Carbohydrate 26.3 g
Total Protein 15.7 g
Fibre 4.1 g

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