Harira (Moroccan Bean Soup)

Vegetarian
Vegan
Dairy Free
Health score
23%
Harira (Moroccan Bean Soup)
30 min.
4
189kcal

Suggestions

Harira is a traditional Moroccan soup that is hearty, flavorful, and perfect for a cozy night in. This soup is a staple during Ramadan, but it's delicious any time of year. With a blend of chickpeas, vegetables, and aromatic spices, it's a vegan dish that's both comforting and nourishing.

The base of this soup is a flavorful broth made with vegetable stock, enhanced with saffron and ginger. Chickpeas add a satisfying bite and protein boost, while tomatoes and tomato paste lend a tangy touch. To thicken the soup, a simple roux is made by whisking flour into some of the broth, creating a creamy consistency. Fresh herbs like cilantro and parsley add a bright, refreshing finish.

Harira is a versatile dish that can be adapted to your taste. Feel free to add other vegetables like carrots or celery, or even some diced chicken or lamb for a non-vegetarian option. It's a great make-ahead meal and freezes well, so you can enjoy it whenever you're in the mood for something warm and comforting.

This recipe is a wonderful choice if you're looking for a flavorful, plant-based dish to add to your repertoire. It's a delicious way to warm up on a chilly day and is sure to impress with its vibrant colors and exotic flavors.

Ingredients

  • cups vegetable stock 
  • cup chickpeas cooked drained
  • tablespoon flour 
  • tablespoons cilantro leaves fresh divided chopped
  • 0.5 teaspoon ginger fresh minced peeled
  • tablespoons parsley fresh divided chopped
  • 0.5  juice of lemon 
  • tablespoon olive oil 
  • 0.5 teaspoon saffron threads 
  • servings salt and pepper 
  •  shallots whole ends trimmed peeled
  • tablespoon tomato paste 
  •  tomatoes peeled chopped
  • 0.5 teaspoon turmeric 

Equipment

  • bowl
  • sauce pan
  • ladle
  • whisk

Directions

  1. In a large saucepan, combine the chickpeas or lentils, shallots, saffron, turmeric, ginger, tomatoes, tomato paste, stock or water, olive oil, half of the cilantro, and half of the parsley. Bring to a boil over high heat, and then reduce heat to maintain a simmer, cover, and cook for 15 minutes.
  2. Remove ½ cup of the liquid and pour into a small bowl.
  3. Add the flour and stir until there are no lumps.
  4. Add more liquid if it looks too much like a paste.
  5. Whisk this mixture back into the large saucepan. Also, add the lemon and a pinch of salt and pepper.
  6. Let the soup cook for five minutes.
  7. Taste and add more salt and pepper if needed. Ladle the soup into bowls and garnish with the remaining cilantro and parsley.

Nutrition Facts

Calories189kcal
Protein13.34%
Fat22.72%
Carbs63.94%

Properties

Glycemic Index
103.19
Glycemic Load
8.89
Inflammation Score
-10
Nutrition Score
18.043913043478%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
1.31mg
Apigenin
6.47mg
Luteolin
0.04mg
Kaempferol
0.24mg
Myricetin
0.69mg
Quercetin
1.25mg

Nutrients percent of daily need

Calories:189.22kcal
9.46%
Fat:5.07g
7.8%
Saturated Fat:0.67g
4.2%
Carbohydrates:32.09g
10.7%
Net Carbohydrates:25.17g
9.15%
Sugar:13.4g
14.88%
Cholesterol:0mg
0%
Sodium:1654.09mg
71.92%
Protein:6.69g
13.39%
Vitamin K:69.25µg
65.95%
Vitamin A:2634.54IU
52.69%
Vitamin C:35.3mg
42.78%
Manganese:0.8mg
39.89%
Folate:120.49µg
30.12%
Fiber:6.92g
27.69%
Potassium:754.08mg
21.55%
Vitamin B6:0.35mg
17.67%
Copper:0.31mg
15.57%
Iron:2.66mg
14.78%
Phosphorus:143.98mg
14.4%
Magnesium:52.37mg
13.09%
Vitamin E:1.88mg
12.51%
Vitamin B1:0.16mg
10.64%
Vitamin B3:1.68mg
8.41%
Zinc:1.18mg
7.85%
Calcium:59.37mg
5.94%
Vitamin B2:0.09mg
5.2%
Vitamin B5:0.42mg
4.23%
Selenium:2.84µg
4.05%