Recipes · Moroccan · Soups and Broths
Harira (Moroccan Ramadan Soup)
One serving has 525 kcal and 27 g protein, and at least a fifth of a woman's daily need of vitamin K (135%), manganese (120%), cobalamin (86%), folate (73%), copper (64%) and zinc (64%). Ready in 135 minutes.
- Preparation: 60 min
- Cooking: 75 min
- Makes: 1 serving (683 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: celery, gluten, meat
Ingredients
- 80 g Lamb shoulder, raw
- 20 g Chickpeas, dried
- 20 g Lentils, brown or green, dried
- 40 g Onions, raw
- 20 g Celery, raw
- 100 g Tomatoes, raw
- 10 g Tomato paste
- 15 g Flour, all-purpose
- 5 g Cilantro, fresh
- 5 g Parsley, fresh
- 1 g Ginger, ground
- 1 g Turmeric
- 0.5 g Cinnamon
- 0.5 g Black pepper
- 1.5 g Salt
- 8 g Olive oil
- 350 g Water
- 5 g Lemon juice
Method
- Boil the dried chickpeas hard in plenty of water for 5 minutes, then take off the heat, cover and let stand for 1 hour; drain (a quick stand-in for an overnight soak).
- Heat the olive oil in a large pot and cook the diced lamb, chopped onion and celery over medium heat for 5 minutes until the meat colors.
- Stir in the ginger, turmeric, cinnamon, black pepper and tomato paste, then add the chopped tomato, chickpeas, lentils and the water. Bring to a boil, cover and simmer 1 hour until the meat, chickpeas and lentils are tender.
- Whisk the flour with a little cold water to a smooth, thin slurry (the tedouira) and stir it into the soup to thicken it lightly; simmer 10 more minutes, stirring.
- Season with salt, stir in most of the cilantro and parsley, and simmer 2 minutes more.
- Ladle into a bowl, scatter with the rest of the herbs and serve with a lemon wedge to squeeze in, as is traditional for breaking the Ramadan fast.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 525 kcal | 25% |
| Carbohydrates | 49.8 g | |
| Water | 576 mL | |
| Fiber | 8.7 g | 29% |
| Protein | 26.6 g | 56% |
| Tryptophan | 0.28 g | |
| Threonine | 1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.9 g | |
| Methionine | 0.49 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.78 g | |
| Valine | 1.3 g | |
| Histidine | 0.76 g | |
| Fat | 25.2 g | |
| Monounsaturated | 12.5 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 7.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 56.8 mg | |
| Calcium | 95.8 mg | 10% |
| Copper | 0.58 mg | 64% |
| Iron | 6.1 mg | 34% |
| Magnesium | 79.7 mg | 26% |
| Manganese | 2.2 mg | 120% |
| Phosphorus | 313 mg | 45% |
| Potassium | 1,035 mg | 22% |
| Selenium | 22.4 µg | 41% |
| Sodium | 687 mg | |
| Zinc | 5.2 mg | 64% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 7.5 mg | 53% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 293 µg | 73% |
| Cobalamin (vitamin B12) | 2.1 µg | 86% |
| Choline | 55.9 mg | 13% |
| Vitamin A | 93.1 µg | 13% |
| Vitamin C | 31.1 mg | 42% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 121 µg | 135% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.