Hajar's Own Harira -- the National Soup of Morocco Recipe

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Hajar's Own Harira -- the National Soup of Morocco
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Ingredients
22
Count
Nutrition
427
Calories
Total time
240
Minutes
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Ingredients:

Directions:

  1. Rinse and pick over fava beans if you can't get these then use dried broad/lima/butter beans and chickpeas. Soak overnight in water to cover. Quick soak method; place beans in large soup pot and add 2 litres hot water. Bring water to a rolling boil for 5 minutes. Turn off heat and soak beans for 1 1/2 to 2 hours. Squeeze each fava bean and chickpea between your thumb and first two fingers to remove skins. Set aside.
  2. In large soup pot over medium heat, cook the onions and meat (chicken can be used as well as beef or no meat at all though NEVER pork) stirring occasionally, until onions are soft and translucent.
  3. Add turmeric, ginger, paprika and 2 litres water. Cover and bring to rolling boil. Reduce heat to medium-low, add fava beans, chickpeas and cook, covered, until beans are tender. 1 to 1 1/2 hours depending on your beans.
  4. Finely chop together tomatoes, parsley and cilantro. Add this mixture along with the tomato paste, the lentils, pepper, juice of the lemon and drop in 1/2 of the squeezed lemon and salt to taste. Cover and cook until lentils are tender 20 to 25 minutes.
  5. Bring back to the boil and make a fairly thick slurry (flour and water) with the 1/2 cup of flour. Add this to the boiling soup stirring very briskly to avoid lumps. Boil one minute stirring constantly. Add nutmeg and caraway. Bring the soup to medium heat, you just want a nice slow bubbling.
  6. Add pasta (orzo or small soup pasta can be used as well though I always prefer vermicelli) and cook until soft. Taste and add salt to taste and adjust pepper. When soup is heated through, ladle harira into individual soup bowls. Serve immediately with lemon wedges, Moroccan flat bread ( My Rough Khoubz works well) or crusty french baguette. This soup should be velvety, not overly thick.
  7. Prep time does not include soaking the beans.
  8. NB: Harira is eaten all year, not only at Ramadan. In Morocco the nutmeg is ground to a powder which is darker and very pungent. If you cannot find or do your nutmeg this way, then I recommend that you purchase the freshest nutmeg that you can find.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 427.17 Kcal (1788 kJ)
Calories from fat 100.76 Kcal
% Daily Value*
Total Fat 11.2g 17%
Cholesterol 16.55mg 6%
Sodium 209.48mg 9%
Potassium 853.72mg 18%
Total Carbs 67.22g 22%
Sugars 13.81g 55%
Dietary Fiber 14.99g 60%
Protein 16.44g 33%
Vitamin C 20.6mg 34%
Iron 5.6mg 31%
Calcium 108mg 11%
Amount Per 100 g
Calories 193.18 Kcal (809 kJ)
Calories from fat 45.56 Kcal
% Daily Value*
Total Fat 5.06g 17%
Cholesterol 7.49mg 6%
Sodium 94.73mg 9%
Potassium 386.07mg 18%
Total Carbs 30.4g 22%
Sugars 6.24g 55%
Dietary Fiber 6.78g 60%
Protein 7.43g 33%
Vitamin C 9.3mg 34%
Iron 2.6mg 31%
Calcium 48.9mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.7
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • high fiber

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