Christina's Harira

Dairy Free
Very Healthy
Health score
92%
Christina's Harira
650 min.
6
322kcal

Suggestions

Ingredients

  • 0.5 pound beef stew meat cubed to taste
  • stalks celery chopped
  •  chicken bouillon cube 
  • 0.8 cup flour all-purpose
  • tablespoons cilantro leaves fresh chopped
  • tablespoons parsley fresh chopped
  • cup garbanzo beans dry
  • teaspoon ground ginger 
  • servings salt and ground pepper black to taste
  • 0.5 cup lentils yellow dry
  • tablespoon olive oil 
  • large onion chopped
  • 0.5 cup orzo pasta uncooked
  • pinch saffron threads 
  • ounce tomato paste canned
  •  tomatoes peeled chopped
  • cups water 

Equipment

  • bowl
  • frying pan
  • whisk
  • pot

Directions

  1. Place the dry garbanzo beans into a large bowl, and fill with water. In a separate bowl, cover the yellow lentils with water; allow the beans and lentils to soak overnight.
  2. The next day, drain the water. With your thumb and forefinger, pick up and pinch off the husk from each garbanzo bean; discard husks.
  3. Place chicken bouillon cube into a small bowl, and dissolve in 1 cup of hot water.
  4. Heat olive oil in a large soup pot over medium heat, and cook the onion in the oil until translucent, about 5 minutes; stir in the saffron and ginger until combined.
  5. Add the beef to the skillet, and cook until browned, about 15 minutes, stirring the meat and sprinkling it with salt and black pepper as it cooks.
  6. Mix in the chicken bouillon and prepared garbanzo beans, and bring the mixture to a boil.
  7. Pour in 7 more cups of water, and mix in the celery, parsley, and cilantro; simmer until the celery is tender, about 30 minutes.
  8. Mix in the soaked lentils, and cook an additional 20 minutes.
  9. Mix in the tomatoes, cover the pot, and cook until tomatoes are tender, about 20 more minutes. Stir in the orzo, and simmer until tender, about 5 minutes.
  10. In a bowl, whisk the flour and tomato paste together; if mixture is too stiff, add about 1/2 cup of water, a tablespoon at a time, or as desired. Stir the tomato paste mixture into the soup, and bring to a boil, stirring often. Cook until thickened and the flavors have blended, about 15 more minutes.

Nutrition Facts

Calories322kcal
Protein24.81%
Fat16.31%
Carbs58.88%

Properties

Glycemic Index
78.06
Glycemic Load
17.21
Inflammation Score
-9
Nutrition Score
24.646521734155%

Flavonoids

Catechin
0.06mg
Naringenin
0.7mg
Apigenin
4.88mg
Luteolin
0.24mg
Isorhamnetin
1.25mg
Kaempferol
0.35mg
Myricetin
0.44mg
Quercetin
5.86mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:322.36kcal
16.12%
Fat:5.9g
9.07%
Saturated Fat:1.22g
7.6%
Carbohydrates:47.91g
15.97%
Net Carbohydrates:37.47g
13.63%
Sugar:7.43g
8.26%
Cholesterol:23.52mg
7.84%
Sodium:259mg
11.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.19g
40.38%
Manganese:1.07mg
53.68%
Vitamin K:52.96µg
50.44%
Folate:193.87µg
48.47%
Fiber:10.44g
41.75%
Selenium:26.76µg
38.23%
Phosphorus:288.67mg
28.87%
Vitamin B6:0.57mg
28.52%
Vitamin B1:0.42mg
27.88%
Vitamin C:22.91mg
27.77%
Vitamin B3:5.38mg
26.88%
Iron:4.62mg
25.69%
Vitamin A:1201.38IU
24.03%
Potassium:840.4mg
24.01%
Zinc:3.42mg
22.83%
Copper:0.45mg
22.73%
Magnesium:78.51mg
19.63%
Vitamin B2:0.25mg
14.97%
Vitamin B12:0.7µg
11.69%
Vitamin E:1.64mg
10.92%
Vitamin B5:0.97mg
9.74%
Calcium:81.42mg
8.14%
Source:Allrecipes