Name: Chicken & Lentil Harissa
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Moroccan
Ingredients: 400g (14oz) chicken pieces; 200g (1 cup) red lentils; 4 large carrots, sliced; 3 medium stalks celery, sliced; 1 chicken stock cube (gluten-free) or 1 tsp/ 1 stock cube Herbamare organic vegetable stock; 500ml/ 2 cups filtered, boiling water; 1 large yellow onion, chopped; 100g (3.5oz) harissa sauce (opt for a sauce without artificial preservatives and made with olive oil); 400g (14oz) canned tomato; 1 tbsp extra virgin olive oil; 1 tsp Ceylon cinnamon; 1 tsp ground coriander; 1 tsp cumin seeds; 1 tsp cayenne pepper; 1 tsp turmeric; 1/4 tsp ground clove; 15g (1/2oz) fresh coriander, chopped

Chicken & Lentil Harissa

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

This is a super easy, delicious and nutritious meal that is packed with healthy protein, fibre, vegetables and aromatic Moroccan spices.

Ingredients

400g (14oz) chicken pieces
200g (1 cup) red lentils
4 large carrots, sliced
3 medium stalks celery, sliced
1 chicken stock cube (gluten-free) or 1 tsp/ 1 stock cube Herbamare organic vegetable stock
500ml/ 2 cups filtered, boiling water
1 large yellow onion, chopped
100g (3.5oz) harissa sauce (opt for a sauce without artificial preservatives and made with olive oil)
400g (14oz) canned tomato
1 tbsp extra virgin olive oil
1 tsp Ceylon cinnamon
1 tsp ground coriander
1 tsp cumin seeds
1 tsp cayenne pepper
1 tsp turmeric
1/4 tsp ground clove
15g (1/2oz) fresh coriander, chopped

Instructions

Fry onions in olive oil until soft, then add the spices and fry for another 2-3 minutes, then add the carrots, celery, canned tomato, water, lentils and stock cube and cook on medium heat for 15 minutes.
Add the chicken pieces and cook for another 10 minutes, then serve with freshly chopped coriander.

Notes

This meal is packed with delicious spices that not only make it hearty, but also have anti-inflammatory and antioxidant properties. One serving contains 23.2g of protein and 3 portions of vegetable, is low in fat, high in fibre, and contains over 100% the RDI of vitamin A and also is a good source of B vitamins. The chicken can be replaced with chickpeas to make the dish vegan & vegetarian friendly. Always opt for organic produce where possible.

Vitamins

B1 (Thiamine) - 0.3mg (27%)

B2 (Riboflavin) - 0.2mg (23%)

B3 (Niacin) - 8.2mg (59%)

B5 (Pantothenic Acid) - 1.5mg (31%)

B6 (Pyridoxine) - 0.9mg (66%)

B12 (Cobalamin) - 0.1µg (6%)

Folate - 99µg (25%)

Vitamin A - 791.5µg (113%)

Vitamin C - 14mg (19%)

Vitamin D - 2.4IU (0%)

Vitamin E - 2.5mg (17%)

Vitamin K - 15.4µg (17%)

Minerals

Calcium - 72.6mg (7%)

Copper - 0.6mg (65%)

Iron - 4.1mg (23%)

Magnesium - 62.8mg (20%)

Manganese - 1.0mg (56%)

Phosphorus - 288.7mg (41%)

Potassium - 931.8mg (36%)

Selenium - 16µg (29%)

Sodium - 627.5mg (42%)

Zinc - 2.0mg (25%)

% RDI based on an adult female

Nutrition Information:

Yield: 6 Serving Size: 360g (13oz)
Amount Per Serving: Calories: 274kcalTotal Fat: 5.3gNet Carbohydrates: 27.7gFiber: 7gProtein: 23.2g

Chicken & Lentil Harissa