Photo: Cala
Harira - Moroccan Chickpea and Lentil Soup Recipe
15 ingredients
8 - 10 servings
openrecipes
A traditional way to break the Ramadan fast. A delicious, filling and wholesome meal of a soup that tastes even better the next day.
Estimated Nutrition (whole recipe, rough)
788
Calories
28g
Protein
30g
Fat
107g
Carbs
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tbsp unsalted butter
- 1 tbsp olive oil
- 2 onions, sliced
- 1 (28 oz) can whole tomatoes
- 3 tbsp fresh chopped cilantro
- 1 tsp salt
- 1/4 tsp ground black pepper
- 1/4 tsp ground ginger
- 1/2 tsp cinnamon
- 1/2 tsp turmeric
- 1/2 tsp cumin
- 1 cup lentils, rinsed and picked over
- 1 (14 oz) can chickpeas, drained
- 8 cups of water
- 3/4 cup orzo (fidellos are more traditional, but 1/2 cup angel hair pasta, broken in 1 inch pieces will substitute)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By chow ·
Recipe sourced from
openrecipes