Harira

Good nutritional profile

Moroccan tomato soup with lentils, chickpeas, lamb and herbs.

Harira — photo 1

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.

Macronutrients Distribution

Protein: 4.6g (26.4%)
Fat: 1.8g (10.3%)
Carbs: 11g (63.2%)
Fiber: 1.8g

Basic Nutritional Info

NutrientValueDV
Protein4.6g8.2%
Fat1.8g2.6%
Carbs11g3.7%
Simple Sugars3.85gEstimate
Complex Carbs5.35gEstimate
Fiber1.8g7.2%
Water82g3.3%
Calories753.3%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
40

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Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.34g1.7%
Monounsaturated0.92g3.7%
Polyunsaturated0.32g2.5%
Omega-30.096gEstimate
Omega-60.224gEstimate
Trans0g0.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C4.34mg
Vitamin E0.41mg
Selenium3.9mcg

Vitamins

VitaminAmountUnitDV
vitamin A17.6mcg2.0%
vitamin B10.07mg5.8%
vitamin B20.046mg3.5%
vitamin B30.84mg5.3%
vitamin B60.076mg4.5%
vitamin B940.5mcg10.1%
vitamin B120.194mcg8.1%
vitamin C4.34mg4.8%
vitamin D0.008 (0 IU)mcg0.1%
vitamin E0.408mg2.7%
vitamin K21.9mcg18.3%

Minerals

MineralAmountUnitDV
calcium15.6mg1.6%
iron0.979mg5.4%
magnesium15.2mg3.8%
phosphorus56.8mg8.1%
potassium199mg7.7%
sodium248mg10.8%
zinc0.756mg6.9%
copper0.117mg13.0%
manganese0.372mg16.2%
selenium3.9mcg7.1%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 128mg18.3%137%
Isoleucine 196mg14.0%112%
Leucine limiting327mg12.0%92%
Lysine 316mg15.0%113%
Methionine 134mg12.8%100%
Phenylalanine 338mg19.3%142%
Threonine 174mg16.6%120%
Tryptophan 49mg17.5%128%
Valine 218mg12.0%94%

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Allergens

Gluten

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Soup Difficulty: Medium Servings: 8 Total: 125 min

Ingredients

  • Lamb or beef, cut into 1 cm cubes 250 g
  • Onion, grated 1 large (150 g)
  • Celery with leaves, parsley and cilantro, finely chopped 2 stalks (100 g) + 30 g each herb
  • Ripe tomatoes, grated or pureed 800 g
  • Tomato paste 2 tbsp (35 g)
  • Dried chickpeas, soaked overnight 120 g
  • Brown or green lentils 150 g
  • Olive oil 2 tbsp (27 g)
  • Ground ginger, turmeric, black pepper and cinnamon 1 tsp, 1 tsp, 0.5 tsp, 0.5 tsp
  • Salt 1 tbsp (18 g)
  • Water 1.25 L
  • Vermicelli, broken, or rice 60 g
  • All-purpose flour mixed with 250 ml water (tedouira) 50 g
  • Lemon wedges, to serve 8
Prep
25 min
Cook
100 min

Instructions

  1. 1

    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.

  2. 2

    Add the drained chickpeas and 500 ml of the water, cover and simmer for 30 minutes.

  3. 3

    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.

  4. 4

    Add the vermicelli and the remaining herbs and simmer for 5 minutes.

  5. 5

    Whisk the flour with 250 ml water until smooth, then pour it slowly into the simmering soup while stirring.

  6. 6

    Simmer for 10 minutes more, stirring often, until the soup is thick and silky; season with the remaining salt.

  7. 7

    Serve hot with lemon wedges, and traditionally with dates.