Harira is a traditional Moroccan soup that is typically served during the Ramadan fasting period. It is made with chickpeas, lentils, tomatoes, onions, garlic, spices, and a variety of herbs. The soup is often accompanied by dates, hard-boiled eggs, and lemon wedges.Harira is a hearty, flavorful soup that is often served during the Ramadan fasting period. It is a great vegetarian option, as it is packed with protein from the chickpeas and lentils, and is low in fat. The combination of spices and herbs give the soup a unique flavor, and the addition of dates, eggs, and lemon wedges make it a complete meal.Harira is a comforting and nourishing soup that can be enjoyed all year round. It is a great source of fiber, vitamins, and minerals, and is a delicious way to get your daily dose of vegetables. The soup is also very versatile - you can add different vegetables, proteins, and grains to customize it to your taste. Enjoy it as a main dish, side dish, or even as a light lunch.Harira is a great dish to make ahead of time and can be stored in the refrigerator for up to three days. It also freezes well, so you can make a large batch and freeze it for later. Reheat it on the stovetop or in the microwave for a quick and easy meal. Harira is a delicious and nutritious way to enjoy traditional Moroccan flavors.

The following is a step-by-step guide for making Harira soup:

1- In a large pot, heat 2 tablespoons of olive oil over medium heat.

2- Add 1 chopped onion and 2 cloves of minced garlic. Cook until the onion is softened and lightly browned.

3- Add 1 cup of dried chickpeas, 1/2 cup of dried lentils, 1 teaspoon of ground ginger, 1 teaspoon of ground cumin, 1 teaspoon of turmeric, 1 teaspoon of paprika, 1/2 teaspoon of ground cinnamon, and 1/4 teaspoon of ground black pepper. Stir to combine.

4- Pour in 8 cups of vegetable broth. Bring the soup to a boil, then reduce the heat to low and simmer for 45 minutes, or until the chickpeas and lentils are tender.

5- Add 1 can of diced tomatoes, 1/2 cup of chopped fresh parsley, and 1/2 cup of chopped fresh cilantro. Simmer for an additional 15 minutes.

6- Add 1/2 cup of chopped fresh mint and 1/4 cup of freshly squeezed lemon juice. Simmer for an additional 5 minutes.

7- Taste and adjust the seasonings, if desired.

8- Serve the soup hot, with dates, hard-boiled eggs, and lemon wedges.

Nutrition Facts (per serving):

  • Calories: 230
  • Total Fat: 8g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 990mg
  • Total Carbohydrates: 32g
  • Dietary Fiber:
  • 8gSugar: 5g
  • Protein: 10g

Here is the nutrition information for the ingredients used in the Harira soup recipe:

Please note that the following information is an approximation and can vary based on the specific brands and quantities of ingredients used:

Olive oil (2 tablespoons):

  • Calories: 238
  • Fat: 27g
  • Carbohydrates: 0g
  • Protein: 0g

Onion (1 medium-sized):

  • Calories: 44
  • Fat: 0.1g
  • Carbohydrates: 10.4g
  • Protein: 1.2g

Garlic (2 cloves):

  • Calories: 9
  • Fat: 0.1g
  • Carbohydrates: 1.9g
  • Protein: 0.4g

Dried chickpeas (1 cup):

  • Calories: 728
  • Fat: 12.1g
  • Carbohydrates: 121g
  • Protein: 38g

Dried lentils (1/2 cup):

  • Calories: 332
  • Fat: 1.1g
  • Carbohydrates: 60g
  • Protein: 24g

Ground ginger (1 teaspoon):

  • Calories: 6
  • Fat: 0.1g
  • Carbohydrates: 1.3g
  • Protein: 0.1g

Ground cumin (1 teaspoon):

  • Calories: 8
  • Fat: 0.4g
  • Carbohydrates: 1.3g
  • Protein: 0.4g

Turmeric (1 teaspoon):

  • Calories: 9
  • Fat: 0.2g
  • Carbohydrates: 1.7g
  • Protein: 0.3g

Paprika (1 teaspoon):

  • Calories: 6
  • Fat: 0.3g
  • Carbohydrates: 1.3g
  • Protein: 0.3g

Ground cinnamon (1/2 teaspoon):

  • Calories: 3
  • Fat: 0.1g
  • Carbohydrates: 1.1g
  • Protein: 0.1g

Ground black pepper (1/4 teaspoon):

  • Calories: 1
  • Fat: 0g
  • Carbohydrates: 0.3g
  • Protein: 0.1g

Vegetable broth (8 cups):

  • Calories: 40 (approximately)
  • Fat: 0g
  • Carbohydrates: 8g (approximately)
  • Protein: 1g (approximately)

Diced tomatoes (1 can):

  • Calories: 90 (approximately)
  • Fat: 0.5g (approximately)
  • Carbohydrates: 20g (approximately)
  • Protein: 4g (approximately)

Fresh parsley (1/2 cup, chopped):

  • Calories: 11
  • Fat: 0.2g
  • Carbohydrates: 1.8g
  • Protein: 1g

Fresh cilantro (1/2 cup, chopped):

  • Calories: 1
  • Fat: 0.1g
  • Carbohydrates: 0.1g
  • Protein: 0.1g

Fresh mint (1/2 cup, chopped):

  • Calories: 7
  • Fat: 0.1g
  • Carbohydrates: 1.4g
  • Protein: 0.5g

Lemon juice (1/4 cup, freshly squeezed):

  • Calories: 13
  • Fat: 0.1g
  • Carbohydrates: 4.2g
  • Protein: 0.2g

Please note that the nutrition values may vary depending on the specific brands and quantities used. Additionally, the nutrition information provided is for the ingredients only and does not include any toppings or garnishes like dates, hard-boiled eggs, or lemon wedges.

It's always a good idea to double-check the nutrition information of specific ingredients or use a nutrition calculator for accurate values, especially if you have specific dietary requirements or restrictions.


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