Moroccan Harira Soup Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

12 oz lentils (red, brown or green, up to you )
carrots , as many as you like, cut into 1/4 inch coins (i use 10 or 12)
1 small onion, chopped
2 large tomatoes, chopped
1 small jar tomato paste
1 clove garlic, chopped
dash of ground cumin
dash of ground coriander
2 tsp iodized salt (or more or less to suit your taste)
1 quart cold water

Directions:

Rinse lentils gently to remove extra dust and skins from processing.
In a large kettle or stew pot pour in lentils and water.
Let the lentils soak for a few minutes while you peed and slice carrots.
Place pot on medium heat and while the lentils come to a boil add the onion, tomato paste, tomatoes, garlic, cumin, coriander and salt.
Stir gently until ingredients are mixed.
Add carrot coins and bring soup to a boil.
Turn down heat to a very slight simmer and cover with lid, but set the lid so some steam can escape.
If you need to, you may add more water to make the soup the desired consistency you like.
Simmer gently until carrots and lentils arre tender.
This soup freezes beautifully.
I've made it over 100 times and it is always delicious!

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	120 Kcal (502 kJ)
Calories from fat	2.62 Kcal
		% Daily Value*
Total Fat	0.29g	0%
Sodium	573.51mg	24%
Potassium	497.19mg	11%
Total Carbs	21.54g	7%
Sugars	3.42g	14%
Dietary Fiber	9.78g	39%
Protein	8.32g	17%
Vitamin C	9.1mg	15%
Iron	2.7mg	15%
Calcium	34.1mg	3%

Amount Per 100 g
Calories	74.39 Kcal (311 kJ)
Calories from fat	1.63 Kcal
		% Daily Value*
Total Fat	0.18g	0%
Sodium	355.53mg	24%
Potassium	308.21mg	11%
Total Carbs	13.36g	7%
Sugars	2.12g	14%
Dietary Fiber	6.07g	39%
Protein	5.16g	17%
Vitamin C	5.6mg	15%
Iron	1.7mg	15%
Calcium	21.2mg	3%

* 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

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Indian Lentil Stew

Brown lentils, rinsed (and picked over) and 18 more..
Chana Dal Chicken

Skinless chicken, Grams lentils, Onion, sliced and 11 more..
Chicken With Turnip Curry

Skinless chicken, Turnips (peeled and cut into big cubes ) and 12 more..
Chicken Matar

Skinless chicken, Green peas (shelled ), Onion, sliced and 11 more..
Zucchini Lasagna (Lasagne) - Low Carb

Zucchini , sliced lengthwise 1/4 inch thick (about 2 medi... and 14 more..
Vegan Cowboy Tamale Pie

Onion, chopped, Water and 15 more..
Tasty Lentil Bowl

Lentils, Carrot, Onions, Flax oil, Tomato paste, Paprika and 5 more..
Coconut Red-Lentil Curry

Onion, finely chopped, Vegetable oil and 13 more..
Chicken Mangalorean

Garlic cloves, Gingerroot, Oil, divided and 15 more..
Yellow Dal

Lentils, Broth, Onion, Tomato, Ginger, Garlic, Margarine and 3 more..
Baked Falafel

Chopped onion, Garbanzo beans, rinsed and drained and 9 more..

Recipe Tags

Weightwatchers Points

1.6

Points
2

PointsPlus

Good Points

fat free,
saturated fat free,
cholesterol free,
high fiber

Bad Points

High in Sodium

Also Try

Moroccan Harira Soup

Lentils, Olive oil, Onion, chopped (2 cups) and 12 more..
Moroccan Meatball Stew
Harira
Moroccan Pilaf

Margarine, Yellow onion, chopped (about 1 cup) and 9 more..
Harvey's Moroccan Roast Chicken

Dry spice mix, Ground black pepper, Fennel seed, ground and 19 more..
Moroccan Lentil Soup

Onions, chopped, Garlic, minced, Grated fresh ginger and 12 more..
Armenian Lentil Soup

Canola oil, Onion, chopped, Garlic cloves, minced and 10 more..
Moroccan Chickpea Soup
Curried Red Lentil Soup
Moroccan Butternut Soup

Butternut squash, Garlic cloves, unpeeled, Curry powder and 8 more..