Harira soup

Name: Harira soup
Cook time: 1 h
Total time: 1 h
Cuisine: Moroccan, African
Ingredients: 1 medium onion (125 grams); Canola oil: 2 tablespoons (20 ml); Paprika: 1 heaping teaspoon; Turmeric: 1 heaping teaspoon; Celery: 2½ stalks (113 grams), chopped; Carrot: 1 medium carrot (116 grams), diced; Lentils: 1 cup (170 grams), green or brown; Chickpeas: 2 cups (304 grams), cooked; Tomato: 1 medium tomato (172 grams), crushed; Salt: 2 teaspoons or 1 teaspoon + 1-2 tablespoons of soup mix; Black pepper: 1 heaping teaspoon, ground; Parsley: 1 bunch (114 grams), chopped; Coriander: 1 bunch (92 grams), chopped; Thin noodles: ½ cup (73 grams) optional; Lemon juice: 1 lemon (30 ml), freshly squeezed; Water: as needed

5 steps

Cook:1h

Moroccan Healthy Spicy Soup with Vegetables and Lentils. This Moroccan spicy soup is not only flavorful but also nourishing, making it a perfect choice for the winter season. Packed with a variety of vegetables and small lentils, it's a comforting and wholesome dish that you'll want to enjoy during chilly days. The rich blend of spices and hearty ingredients makes it a delightful addition to your winter menu.

Updated at: Thu, 17 Aug 2023 05:13:17 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories179.4 kcal (9%)

Total Fat4.5 g (6%)

Carbs27.9 g (11%)

Sugars4.4 g (5%)

Protein9.1 g (18%)

Sodium584.4 mg (29%)

Fiber7 g (25%)

% Daily Values based on a 2,000 calorie diet

Ingredients

9 servings

1onion

medium

20mlCanola oil

1 heaping teaspoonPaprika

1 heaping teaspoonTurmeric

1 cupLentils

2 cupsChickpeas

2 teaspoonsSalt

1 heaping teaspoonBlack pepper

1 bunchParsley

½ cupnoodles

30mllemon

Lemon juice, freshly squeezed

Water

as needed

Instructions

Step 1

Soak the green lentils in warm water for about 10 minutes.

Step 2

Sauté the onion in oil together with paprika and turmeric. Add the celery and carrot, and continue to sauté for a little longer.

Step 3

Add the green lentils, cooked chickpeas, crushed tomato, and water (enough to cover all the ingredients plus a little more), and bring to a boil.

Step 4

Add the salt, soup mix (not mandatory as mentioned), black pepper, parsley, and coriander. After about half an hour, add the noodles, and after another 10 minutes, add the lemon juice. That's it - serve the hot, delicious spicy soup!

Step 5

Enjoy your meal!