Moroccan Harira Bean Stew
Moroccan harira is a hearty bean and lentil soup built on beef stock, with tomatoes, quinoa, garbanzo beans, and kidney beans for a substantial bowl. Ginger, turmeric, cumin, cinnamon, parsley, cilantro, and lemon create a warmly spiced, herb-bright flavor that makes it especially fitting for breaking the fast during Ramadan or serving as a comforting meal.
- Prep15 mins
- Cook1 hr
- Serves10
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Moroccan Harira Bean Stew, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 65 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 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.
- 72
- Heart Health
- 91
- Metabolic
- 57
- Digestive
- 43
- Inflammatory
- 55
- Performance
- 62
- General Wellness
- 1
Stir together beef stock and lentils in a large pot. Bring to a boil, reduce the heat to low, and keep at a simmer while preparing the onion.
- 2
Heat olive oil in a large skillet over medium heat. Cook and stir the onion, cinnamon stick, ginger, turmeric, cumin, and black pepper in the hot oil until the onion is translucent, about 5 minutes. Add to the stock mixture.
- 3
Pour garbanzo beans, kidney beans, tomatoes, and quinoa into the stock mixture; stir and bring to a boil. Stir in parsley and cilantro; reduce the heat to low and cook at a simmer until the lentils are tender, about 45 minutes.
- 4
Drizzle lemon juice over soup to serve.
- Calories 220.63 kcal Moderate 11%
- Protein 12.87 g Good Source 26%
- Carbohydrate 35.25 g 13%
- Total Fat 3.55 g Low Source 5%
- Saturated Fat 0.25 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 334.96 mg Moderate 15%
- Dietary Fiber 9.22 g Good Source 33%
- Total Sugars 2.11 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 63.71 mg Low Source 5%
- Iron 3.66 mg Good Source 20%
- Potassium 518.65 mg Moderate 11%
- Vitamin A 49.32 mcg Low Source 5%
- Vitamin C 22.48 mg Good Source 25%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Moroccan Harira Bean Stew is made with 20 ingredients and serves 10. It takes about 1 hr 15 mins and is rated medium. Key ingredients include Beef Stock, Black Pepper, Cinnamon Sticks, and Diced Tomatoes. Each serving provides about 220.63 kcal, and is a good source of protein.
Recipe Questions
- What is Moroccan Harira Bean Stew made of?
- The main ingredients are Beef Stock, Black Pepper, Cinnamon Sticks, Diced Tomatoes, Fresh Cilantro. The full list of 20 is above.
- How long does it take to make Moroccan Harira Bean Stew?
- About 1 hr 15 mins in total: 15 mins to prepare and 1 hr to cook.
- How many calories are in one serving?
- One serving provides about 220.63 kcal. The full nutrition breakdown is above.
- Is Moroccan Harira Bean Stew easy to make?
- This recipe is rated medium, with 20 ingredients and 4 steps.
- Is Moroccan Harira Bean Stew healthy?
- Moroccan Harira Bean Stew has an easyChef Pro health score of 55/100. Per serving, it provides 220.63 calories and 12.87 g of protein, or 26% of the Daily Value. It is a good source of dietary fiber, iron and vitamin C. Worth noting per serving: sodium at 334.96 mg (15% of the Daily Value). It contains Citrus, Tomatoes and Onions, 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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