Chickpea Soup: Harira

Vegetarian
Health score
49%
Chickpea Soup: Harira
635 min.
6
439kcal

Suggestions

Ingredients

  • teaspoon pepper black
  • 35 ounce canned tomatoes whole drained canned
  • small celery finely chopped (including leaves)
  • cups chicken broth organic (preferably )
  • 1.5 cups chickpeas dried
  • 0.8 cup extra wide egg noodles dried fine
  • 0.7 cup cilantro leaves fresh chopped
  • 0.5 cup parsley leaves fresh chopped
  • 0.5 teaspoon ground cinnamon 
  • servings accompaniment: lemon wedges 
  • cup lentils 
  • large onion finely chopped
  • servings salt 
  • teaspoon turmeric 
  • tablespoons butter unsalted
  • cups water 

Equipment

  • food processor
  • bowl
  • sauce pan
  • pot

Directions

  1. Prepare chickpeas: Soak chickpeas in enough water to cover by 2 inches, for 8 to 12 hours, refrigerated.
  2. Drain chickpeas and rinse well.
  3. Transfer to a large saucepan and add 8 cups water. Bring to a boil, then reduce heat and simmer, uncovered, until tender, 1 1/4 to 1 1/2 hours. Cool chickpeas and drain, reserving cooking liquid. You should have about 2 1/2 cups liquid (if not, add more water).
  4. Coarsely puree tomatoes in a food processor.
  5. Cook onion and celery in butter in a 4-quart heavy pot over moderately low heat, stirring occasionally, until softened.
  6. Add turmeric, pepper, and cinnamon and cook, stirring, 3 minutes.
  7. Stir in tomato puree, 1/3 cup cilantro, chickpeas with reserved liquid, vegetable broth, and lentils. Bring to a boil, then reduce heat and simmer, uncovered, until lentils are tender, about 35 minutes.
  8. Stir in pasta and cook, stirring, until tender, about 3 minutes. Stir in parsley, remaining 1/3 cup cilantro, and salt to taste. Divide among bowls and serve.

Nutrition Facts

Calories439kcal
Protein19.14%
Fat19.34%
Carbs61.52%

Properties

Glycemic Index
60.43
Glycemic Load
13.11
Inflammation Score
-10
Nutrition Score
38.308695689492%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
10.79mg
Luteolin
0.09mg
Isorhamnetin
1.25mg
Kaempferol
0.24mg
Myricetin
0.75mg
Quercetin
6.04mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:439.16kcal
21.96%
Fat:9.83g
15.13%
Saturated Fat:4.11g
25.72%
Carbohydrates:70.39g
23.46%
Net Carbohydrates:47.71g
17.35%
Sugar:15.87g
17.63%
Cholesterol:19.04mg
6.35%
Sodium:1075.59mg
46.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.89g
43.79%
Folate:468.86µg
117.22%
Manganese:2.02mg
100.91%
Vitamin K:103.83µg
98.88%
Fiber:22.68g
90.72%
Copper:0.99mg
49.34%
Iron:8.36mg
46.45%
Vitamin B1:0.67mg
44.58%
Phosphorus:406.22mg
40.62%
Potassium:1331.09mg
38.03%
Vitamin B6:0.74mg
37.23%
Magnesium:142.6mg
35.65%
Vitamin C:28.25mg
34.24%
Vitamin A:1460.3IU
29.21%
Zinc:3.95mg
26.32%
Vitamin B5:2.06mg
20.59%
Vitamin E:2.92mg
19.48%
Vitamin B3:3.87mg
19.34%
Selenium:11.75µg
16.79%
Vitamin B2:0.28mg
16.63%
Calcium:157.7mg
15.77%