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Moroccan Harira Soup
  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Sugar Free Diet

    Limits all sources of added sugar and encourages the reduction of high carbohydrate foods that may even contain natural sugars. Usually substitutes are used, such as honey, stevia and agave syrup.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Moroccan Harira Soup
Method

Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Heat some olive oil in a pot over medium heat. Add the onion, stirring continuously until they soften, start to caramelize but does not turn golden.
  • Add the ginger. Let them cook together for a few minutes, until the aroma starts to fill the kitchen. Add the garlic and sauté for just 1 minute more because the garlic can burn easily.
  • Add the tomato paste and sauté for 1 minute. Add the lentils and carrots and mix to combine everything. Season with salt and pepper. Add the cumin, paprika, oriental spice mix, black pepper and saffron. Mix thoroughly and let it simmer for a few minutes.
  • Add the stock. There should be enough liquid to cover the vegetables. Cover the pot and allow the food to simmer for 20 minutes.
  • While the soup is cooking, finely chop the chervil and parsley. Set aside some chervil for garnishing. Juice 2 lemons and add the juice to the soup.
  • Cut the third lemon into thin slices and set that aside also for garnish.
  • Puree the soup in a blender until smooth and creamy.
  • The soup should not be too thick. This can be adjusted by adding as much stock or water as necessary to get the consistency just right.
  • Pour the soup back into the pot and put back on heat. Add the chervil, parsley, chickpeas and a large pinch of salt.
  • Let the soup simmer gently for another 10-15 minutes. Add the lemon juice. Stir and taste, checking to see if anything is missing. Adjust accordingly.
  • Ladle soup into bowls and sprinkle with the remaining chervil.
  • Serve with lemon slices and bread.
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Nutritional
Chart

Nutrition information per portion

185
Calories (kcal)
9 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

3.4
Total Fat (g)
5 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

0.61
Saturated Fat (g)
3 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

22.2
Total Carbs (g)
9 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

8.7
Sugars (g)
10 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

10.1
Protein (g)
20 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

7.1
Fibre (g)
29 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.09
Sodium (g)
2 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.