Moroccan Harira Soup
Harira is a hearty Moroccan soup combining tender lamb, green lentils, chickpeas, tomatoes, vermicelli, and aromatic spices, with onion, celery, and cilantro adding depth. Beaten eggs and lemon juice round out its rich, warmly spiced flavor, and it is traditionally served to break the fast each night during Ramadan.
- Prep20 mins
- Cook2 hrs 30 mins
- Serves6
- DifficultyHard
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Moroccan Harira Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 9 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 56
- Heart Health
- 49
- Metabolic
- 57
- Digestive
- 35
- Inflammatory
- 64
- Performance
- 59
- General Wellness
- 1
Combine lamb, onions, celery, cilantro, margarine, pepper, turmeric, cinnamon, ginger, and cayenne in a large soup pot over low heat. Cook, stirring frequently, for 5 minutes. Pour in tomatoes (without juice) and simmer for 15 minutes.
- 2
Add water, reserved tomato juice, and lentils. Bring to a boil, then reduce the heat, cover, and simmer for 1 hour 50 minutes.
- 3
Increase the heat to medium-high and add garbanzo beans and vermicelli pasta. Cook until noodles are tender yet firm to the bite, about 10 minutes. Stir in eggs and lemon juice and cook for 1 minute.
- Calories 508.55 kcal High 25%
- Protein 36.27 g Good Source 73%
- Carbohydrate 54.76 g 20%
- Total Fat 18.13 g High 23%
- Saturated Fat 5.76 g High 29%
- Trans Fat 0.86 g High --
- Cholesterol 152.85 mg High 51%
- Sodium 209.55 mg Moderate 9%
- Dietary Fiber 13.67 g Good Source 49%
- Total Sugars 14.25 g --
- Added Sugars 11.59 g High 23%
- Calcium 110.46 mg Low Source 9%
- Iron 5.25 mg Good Source 29%
- Potassium 1016.02 mg Good Source 22%
- Vitamin A 88.66 mcg Low Source 10%
- Vitamin C 28.14 mg Good Source 31%
- Vitamin D 0.5 mcg Low Source 3%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Eggs 🥚
- Wheat 🌾
- Gluten
- Celery
- Tomatoes 🍅
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Moroccan Harira Soup is a Moroccan soup recipe made with 21 ingredients. It takes about 2 hrs 50 mins, serves 6, and is rated hard. Key ingredients include Black Pepper, Cayenne Pepper, Celery, and Diced Tomatoes. Each serving provides about 508.55 kcal, and is a good source of protein.
Recipe Questions
- What is Moroccan Harira Soup?
- It is a Moroccan soup recipe made with 21 ingredients, usually served for soup.
- What is Moroccan Harira Soup made of?
- The main ingredients are Black Pepper, Cayenne Pepper, Celery, Diced Tomatoes, Eggs. The full list of 21 is above.
- What goes well with Moroccan Harira Soup?
- Explore these Moroccan side-dish recipes.
- How long does it take to make Moroccan Harira Soup?
- About 2 hrs 50 mins in total: 20 mins to prepare and 2 hrs 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 508.55 kcal. The full nutrition breakdown is above.
- Is Moroccan Harira Soup easy to make?
- This recipe is rated hard, with 21 ingredients and 3 steps.
- Is Moroccan Harira Soup healthy?
- Moroccan Harira Soup has an easyChef Pro health score of 53/100. Per serving, it provides 508.55 calories and 36.27 g of protein, or 73% of the Daily Value. It is a good source of dietary fiber, iron, potassium and vitamin C. Worth noting per serving: sodium at 209.55 mg (9% of the Daily Value), saturated fat at 5.76 g (29% of the Daily Value) and added sugars at 11.59 g (23% of the Daily Value). It contains Citrus, Eggs, Wheat, Gluten, Celery, Tomatoes, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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