Harira Recipe

Looking for an easy Harira recipe? Learn how to make Harira using healthy ingredients.


Submitted by jgreenman

Makes 12 servings



Moroccan Lentil and Garbanzo Soup

Recipe Ingredients for Harira

1 tablespoons palm oil
2 onions, sliced
4 cups whole tomatoes, canned
1/4 teaspoon ground ginger
1/4 teaspoon ground cinnamon
1/4 teaspoon ground turmeric
1/4 teaspoon ground cumin
1 tsp Spanish saffron, crushed
20 sprigs fresh cilantro
10 sprigs parsley, flat leaf
1 tbsp. salt, to taste
1 black pepper, freshly ground
1 cup lentils, rinsed & picked over
8 cups water
3 cups garbanzo beans, cooked, with liquid
1 1/2 cups fava beans, cooked, with liquid
1 serving capellini, 1/2 cup broken
12 lemon wedges, as desired/garnish

Recipe Directions for Harira

  1. In a soup pot over medium high heat, heat the oil and cook the onions, stirring occasionally, until tender, 6 to 8 minutes.

  2. In a blender or food processor, combine the tomatoes, ginger, cinnamon, turmeric, saffron, cilantro, parsley, salt, and pepper.

  3. Puree the mixture, in batches if necessary, until fairly smooth. Add to the onions and bring to a boil.

  4. Add the lentils and water. Cover tightly and reduce heat to low.

  5. Simmer the soup until the lentils are tender, 30 to 35 minutes.

  6. Add the undrained garbanzo beans and the favas and bring the soup back to a low boil.

  7. Add the pasta and cook until tender, 6 to 8 minutes.

  8. Ladle the soup into bowls and serve with lemon wedges.

Categories

Soup

Nutrition Facts
Serving Size 353.1g
Amount Per Serving
Calories
198
Calories from Fat
21
% Daily Value*
Total Fat
2.3g
4%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
918mg
38%
Potassium
517mg
15%
Total Carbohydrates
35.4g
12%
Dietary Fiber
10.4g
42%
Sugars
2.7g
Protein
10.2g
Vitamin A 15% Vitamin C 28%
Calcium 6% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in vitamin C
  •   Bad points
  • High in sodium
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