Good nutritional profile
Moroccan tomato soup with lentils, chickpeas, lamb and herbs.
Harira is the Moroccan soup served to break the Ramadan fast: tomatoes, lentils, chickpeas and a little lamb simmered with celery, parsley, cilantro, ginger and turmeric, then thickened with vermicelli and a flour paste. A 350 g bowl has about 265 kcal, 16 g protein, 6 g fat and 6 g fiber, with around 870 mg of sodium. It is traditionally eaten with dates and a squeeze of lemon.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.6g | 8.2% |
| Fat | 1.8g | 2.6% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 5.35g | Estimate |
| Fiber | 1.8g | 7.2% |
| Water | 82g | 3.3% |
| Calories | 75 | 3.3% |
Click to view full GI ranking →
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.34 | g | 1.7% |
| Monounsaturated | 0.92 | g | 3.7% |
| Polyunsaturated | 0.32 | g | 2.5% |
| Omega-3 | 0.096 | g | Estimate |
| Omega-6 | 0.224 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.34 | mg |
| Vitamin E | 0.41 | mg |
| Selenium | 3.9 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 17.6 | mcg | 2.0% |
| vitamin B1 | 0.07 | mg | 5.8% |
| vitamin B2 | 0.046 | mg | 3.5% |
| vitamin B3 | 0.84 | mg | 5.3% |
| vitamin B6 | 0.076 | mg | 4.5% |
| vitamin B9 | 40.5 | mcg | 10.1% |
| vitamin B12 | 0.194 | mcg | 8.1% |
| vitamin C | 4.34 | mg | 4.8% |
| vitamin D | 0.008 (0 IU) | mcg | 0.1% |
| vitamin E | 0.408 | mg | 2.7% |
| vitamin K | 21.9 | mcg | 18.3% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 15.6 | mg | 1.6% |
| iron | 0.979 | mg | 5.4% |
| magnesium | 15.2 | mg | 3.8% |
| phosphorus | 56.8 | mg | 8.1% |
| potassium | 199 | mg | 7.7% |
| sodium | 248 | mg | 10.8% |
| zinc | 0.756 | mg | 6.9% |
| copper | 0.117 | mg | 13.0% |
| manganese | 0.372 | mg | 16.2% |
| selenium | 3.9 | mcg | 7.1% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 128 | mg | 18.3% | 137% |
| Isoleucine | 196 | mg | 14.0% | 112% |
| Leucine limiting | 327 | mg | 12.0% | 92% |
| Lysine | 316 | mg | 15.0% | 113% |
| Methionine | 134 | mg | 12.8% | 100% |
| Phenylalanine | 338 | mg | 19.3% | 142% |
| Threonine | 174 | mg | 16.6% | 120% |
| Tryptophan | 49 | mg | 17.5% | 128% |
| Valine | 218 | mg | 12.0% | 94% |
Values per 100 g
Add products above to see a side-by-side comparison.
Closest by macronutrient profile
In a large pot, combine the meat, onion, celery, half the herbs, the oil, spices and 1 tsp salt, and cook over medium heat for 10 minutes, stirring, until the meat is lightly browned.
Add the drained chickpeas and 500 ml of the water, cover and simmer for 30 minutes.
Stir in the tomatoes, tomato paste, lentils and the remaining 750 ml water, bring to a boil and simmer, partly covered, for 45 minutes until the chickpeas and lentils are tender.
Add the vermicelli and the remaining herbs and simmer for 5 minutes.
Whisk the flour with 250 ml water until smooth, then pour it slowly into the simmering soup while stirring.
Simmer for 10 minutes more, stirring often, until the soup is thick and silky; season with the remaining salt.
Serve hot with lemon wedges, and traditionally with dates.