Harira

Dairy Free
Health score
13%
Harira
45 min.
8
302kcal

Suggestions


Harira is a traditional Moroccan soup that embodies the rich flavors and vibrant culture of North Africa. This delightful dish is not only dairy-free but also packed with wholesome ingredients, making it a perfect choice for those seeking a hearty yet healthy meal. With its unique combination of tender stewing beef, chickpeas, and aromatic spices, Harira is a comforting dish that warms the soul.

What sets Harira apart is its velvety texture, achieved by incorporating a flour and lemon mixture that thickens the soup beautifully. The addition of vermicelli pasta adds a delightful bite, making each spoonful a satisfying experience. The sweet notes from dates and figs served on the side provide a lovely contrast to the savory flavors of the soup, creating a well-rounded meal that is sure to impress.

Ready in just 45 minutes, Harira is perfect for gatherings, serving up to eight people, making it an ideal side dish for family dinners or festive occasions. With only 302 calories per serving, you can indulge in this flavorful dish without any guilt. Whether you're looking to explore Moroccan cuisine or simply want to enjoy a delicious and nutritious meal, Harira is a must-try recipe that will transport your taste buds to the bustling markets of Marrakech.

Ingredients

  • oz angel hair pasta 
  • lb beef cut into 1/2-in/12-mm cubes
  • cup garbanzo beans canned rinsed
  • cup celery stalks green finely chopped
  • 12  dates 
  • 12  figs dried
  • 0.3 cup flour all-purpose
  • 0.3 cup cilantro leaves fresh loosely packed finely chopped
  • 0.3 cup parsley fresh loosely packed finely chopped
  • 0.5 tsp ground cinnamon 
  • tsp ground ginger 
  •  juice of lemon 
  •  optional: lemon cut into wedges
  • Tbsp olive oil 
  • medium onion finely chopped
  • servings pepper black freshly ground
  • Tbsp tomato paste 
  • 28 oz tomatoes whole with all the juices peeled seeded canned

Equipment

  • bowl
  • sauce pan
  • whisk
  • pot

Directions

  1. In a large soup pot, put the meat, celery, onion, parsley, cilantro, butter, ginger, and cinnamon. Season with salt and plenty of pepper. Cover with 6 cups/1.5 L water, stir well, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 1 hour.
  2. Add the tomatoes, tomato paste, and chickpeas, and stir in 1 1/2 cups/360 ml water. Cover and simmer for 30 minutes.
  3. Meanwhile, in a small saucepan over low heat, warm 1 cup/240 ml water and whisk in the flour and lemon juice.
  4. Remove from the heat, let sit for 10 minutes, and then whisk again.
  5. Add the flour mixture to the soup in a slow but steady stream while continually stirring. Cook, stirring frequently to avoid any sticking, for 10 minutes.
  6. Sprinkle in the vermicelli and cook until the pasta is tender, about 5 minutes. The texture of the soup should be velvety.
  7. Serve in bowls with lemon wedges on the side and with the dates and figs on a small platter.
  8. Reprinted with permission from Morocco: A Culinary Journey with Recipes from the Spice-Scented Markets of Marrakech to the Date-Filled Oasis of Zagora by Jeff Koehler. Copyright © 2012 by Jeff Koehler. Published by Chronicle Books LLC.

Nutrition Facts

Calories302kcal
Protein17.79%
Fat40.49%
Carbs41.72%

Properties

Glycemic Index
63.6
Glycemic Load
11.66
Inflammation Score
-8
Nutrition Score
17.603913011758%

Flavonoids

Cyanidin
0.18mg
Eriodictyol
3.07mg
Hesperetin
4.31mg
Naringenin
0.8mg
Apigenin
5.75mg
Luteolin
0.42mg
Isorhamnetin
0.69mg
Kaempferol
0.25mg
Myricetin
0.57mg
Quercetin
4.04mg

Nutrients percent of daily need

Calories:301.63kcal
15.08%
Fat:14.08g
21.66%
Saturated Fat:4.73g
29.58%
Carbohydrates:32.64g
10.88%
Net Carbohydrates:27g
9.82%
Sugar:17.07g
18.97%
Cholesterol:40.26mg
13.42%
Sodium:161.84mg
7.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.92g
27.84%
Vitamin K:59.8µg
56.96%
Vitamin C:28.64mg
34.72%
Manganese:0.61mg
30.53%
Vitamin A:1240.19IU
24.8%
Vitamin B6:0.45mg
22.64%
Fiber:5.64g
22.57%
Potassium:738.9mg
21.11%
Vitamin B12:1.21µg
20.22%
Zinc:3mg
19.98%
Selenium:13.5µg
19.29%
Vitamin B3:3.83mg
19.17%
Phosphorus:172.13mg
17.21%
Iron:2.76mg
15.33%
Magnesium:50.26mg
12.57%
Folate:49.22µg
12.31%
Copper:0.24mg
12.09%
Vitamin B2:0.17mg
10.09%
Vitamin E:1.44mg
9.57%
Vitamin B1:0.14mg
9.26%
Calcium:72.52mg
7.25%
Vitamin B5:0.68mg
6.84%
Source:Epicurious