Meatless Moroccan Harira Soup
Meatless Moroccan Harira Soup is a fragrant, herb-lifted bowl layered with tomatoes, chickpeas, saffron, and gentle heat from harissa. The broth thickens slightly for a silky texture that cradles tender vegetables and warm spices, perfect for a cozy dinner or a nourishing starter during cooler evenings.
- Prep20 mins
- Cook45 mins
- Serves5
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Meatless Moroccan Harira Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 29 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 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.
- 63
- Heart Health
- 49
- Metabolic
- 56
- Digestive
- 46
- Inflammatory
- 43
- Performance
- 58
- General Wellness
- 1
Heat oil in a large pot over medium heat and cook the onion until soft and translucent, about 5 minutes.
- 2
Add the tomatoes, chickpeas, cilantro, parsley, mint, paprika, turmeric, ginger, harissa, and saffron.
- 3
Add water and cook over medium heat until the flavors have combined, about 30 minutes.
- 4
Mix a few tablespoons of the soup liquid with the flour and cornstarch in a small bowl, then return the mixture to the soup, stirring it in well.
- 5
Add the cherry tomatoes.
- 6
Bring to a boil, reduce the heat, and simmer over low heat until the soup thickens, about 10 minutes.
- 7
Season with salt and pepper.
- Calories 255.16 kcal Moderate 13%
- Protein 7.58 g Moderate 15%
- Carbohydrate 41.39 g 15%
- Total Fat 7.47 g Moderate 10%
- Saturated Fat 0.93 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 412.81 mg Moderate 18%
- Dietary Fiber 12.54 g Good Source 45%
- Total Sugars 15.6 g --
- Added Sugars 7.96 g Moderate 16%
- Calcium 95.16 mg Low Source 7%
- Iron 3.93 mg Good Source 22%
- Potassium 723.22 mg Moderate 15%
- Vitamin A 265.79 mcg Good Source 30%
- Vitamin C 34.85 mg Good Source 39%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Wheat 🌾
- Gluten
- Corn 🌽
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Meatless Moroccan Harira Soup is made with 17 ingredients and serves 5. It takes about 1 hr 5 mins and is rated easy. Key ingredients include All Purpose Flour, Cherry Tomato, Cornstarch, and Diced Tomatoes. Each serving provides about 255.16 kcal, and is a good source of fiber.
Recipe Questions
- What is Meatless Moroccan Harira Soup made of?
- The main ingredients are All-Purpose Flour, Cherry Tomato, Cornstarch, Diced Tomatoes, Fresh Cilantro. The full list of 17 is above.
- How long does it take to make Meatless Moroccan Harira Soup?
- About 1 hr 5 mins in total: 20 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 255.16 kcal. The full nutrition breakdown is above.
- Is Meatless Moroccan Harira Soup easy to make?
- This recipe is rated easy, with 17 ingredients and 7 steps.
- Is Meatless Moroccan Harira Soup healthy?
- Meatless Moroccan Harira Soup has an easyChef Pro health score of 57/100. Per serving, it provides 255.16 calories and 7.58 g of protein, or 15% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 412.81 mg (18% of the Daily Value) and added sugars at 7.96 g (16% of the Daily Value). It contains Wheat, Gluten, Corn, 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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