Djemma El Fna Harira Soup

Dairy Free
Very Healthy
Health score
77%
Djemma El Fna Harira Soup
30 min.
4
442kcal

Suggestions

Ingredients

  • 0.7 cup angel hair pasta 
  • 15 ounce garbanzo beans canned
  • 15 ounce canned tomatoes crushed canned
  • stalks celery sliced
  • pinch cinnamon 
  • teaspoon cumin 
  • 0.5 cup cilantro leaves fresh minced
  • 0.5 cup parsley fresh minced
  •  garlic clove minced
  • pinch ground ginger 
  • servings juice of lemon fresh
  • cup lentils 
  • tablespoons olive oil 
  •  onion chopped
  • teaspoon ras el hanout spice mix 
  • pinch saffron threads 
  • tablespoon salt to taste
  • teaspoon paprika sweet
  • teaspoons turmeric 
  • cups water 

Equipment

  • bowl

Directions

  1. Saute onions, celery, and garlic in olive oil on medium heat until soft.
  2. Add all spices (except salt) and saute another few minutes.
  3. Add lentils and saute another few minutes.
  4. Add liquid and tomatoes.When lentils are tender, add salt, can of chickpeas, and minced herbs (you can reserve some of the herbs to top the bowls when serving if you like).Adjust seasonings to taste.
  5. Add pasta and cook until done.
  6. Add lemon juice and serve.

Nutrition Facts

Calories442kcal
Protein19.56%
Fat20.83%
Carbs59.61%

Properties

Glycemic Index
100.73
Glycemic Load
14.45
Inflammation Score
-10
Nutrition Score
37.926086633102%

Flavonoids

Catechin
0.17mg
Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.21mg
Apigenin
17.59mg
Luteolin
0.62mg
Isorhamnetin
1.38mg
Kaempferol
0.43mg
Myricetin
1.16mg
Quercetin
6.95mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:441.56kcal
22.08%
Fat:10.6g
16.3%
Saturated Fat:1.44g
9.03%
Carbohydrates:68.21g
22.74%
Net Carbohydrates:44.13g
16.05%
Sugar:8.42g
9.36%
Cholesterol:0mg
0%
Sodium:2255.89mg
98.08%
Alcohol:0g
100%
Protein:22.39g
44.77%
Vitamin K:159.95µg
152.33%
Manganese:2.13mg
106.27%
Fiber:24.09g
96.34%
Folate:313.39µg
78.35%
Vitamin B6:1.09mg
54.52%
Iron:8.28mg
46.03%
Vitamin C:32.93mg
39.92%
Phosphorus:396.73mg
39.67%
Copper:0.79mg
39.5%
Vitamin B1:0.59mg
39.36%
Potassium:1250.86mg
35.74%
Magnesium:140.08mg
35.02%
Vitamin A:1517.5IU
30.35%
Zinc:3.88mg
25.89%
Selenium:15.51µg
22.15%
Vitamin E:3.14mg
20.95%
Vitamin B5:1.94mg
19.43%
Calcium:177.38mg
17.74%
Vitamin B3:3.4mg
16.98%
Vitamin B2:0.24mg
14.36%
Source:Food.com