Spiced Moroccan Vegetable Soup with Chickpeas, Cilantro, and Lemon (Harira) recipes

Spiced Moroccan Vegetable Soup with Chickpeas, Cilantro, and Lemon (Harira) recipes
19 Ingredients
  • 4 tablespoons olive oil
  • 1 large onion, diced (about 2 cups)
  • 3 stalks celery, diced (about 1 1/2 cups)
  • 3 large carrots, peeled and cut in rounds
  • 1/2 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1/2 to 1 teaspoon harissa or dried red chile flakes, plus more for serving
  • salt
  • 1 bunch parsley, chopped (about 1 1/2 cups/75 grams), divided
  • 1 bunch cilantro, chopped (about 1 1/2 cups/75 grams), divided
  • 1 (15-ounce/425-gram) can tomatoes, crushed, or 2 cups (450 grams) tomato sauce
  • 1 (15-ounce/425-gram) can tomatoes, crushed, or 2 cups (450 grams) tomato sauce
  • 7 cups (1 2/3 liters) chicken or vegetable stock
  • 1 cup (200 grams) dried chickpeas, soaked overnight and cooked or 1 (15-ounce/425-gram) can chickpeas, drained
  • 1 cup (370 grams) green lentils
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons all-purpose unbleached flour
  • 1 large egg
  • Juice of 2 lemons (about 1/4 cup)
Nutrition
467
23% daily value
8 servings
                                       
                                            high-​fiber, dairy-​free
     

Fat

19% 13

Saturated

11% 2

Trans

- 0

Monounsaturated

- 7

Polyunsaturated

- 2

Carbs

22% 67

Carbs (net)

- 54

Fiber

51% 13

Sugars

- 13

Sugars, added

- 0

Protein

50% 25

Cholesterol

10% 30

Sodium

51% 1223

Calcium

13% 127

Magnesium

19% 81

Potassium

27% 1251

Iron

37% 7

Zinc

28% 3

Phosphorus

46% 323

Vitamin A

38% 340

Vitamin C

44% 39

Thiamin (B1)

107% 1

Riboflavin (B2)

38% 0

Niacin (B3)

40% 6

Vitamin B6

60% 1

Folate equivalent (total)

107% 430

Folate (food)

- 425

Folic acid

- 3

Vitamin B12

2% 0

Vitamin D

34% 5

Vitamin E

19% 3

Vitamin K

170% 205

Sugar alcohols

- 0

Water

- 408
Comments
 
×