⏱ 55 min totalMoroccan Harira Soup
Per 1 serving · 725 g · 22 ingredients
of a 2,000 cal day
- Protein20g19% of calories
- Carbs64g61% of calories
- Fat9.7g21% of calories
- ✓ Cholesterol free
At a glance
One serving of Moroccan Harira Soup (725 g) has 401 calories, with 20 g of protein, 64 g of carbohydrates and 9.7 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (39% DV), dietary fiber (52% DV) and Vitamin A (47% DV). Keep an eye on sodium and saturated fat, which provide 59% and 25% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber52%
- Vitamin A47%
- Vitamin C54%
- Vitamin E20%
- Vitamin K142%
Good source of
10–19% of the daily value
- Riboflavin (B2)17%
- Choline17%
- Calcium16%
Watch
20%+ of the daily value
- Sodium59%
- Saturated fat25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ tbsp Coconut oil
¼ large Onion
1 cloves, minced Garlic
½ medium Carrots
1 stalks, large (11 inches long) Celery
½ tsp, ground Cumin seed
⅜ tsp Cinnamon
½ tsp Paprika
¹⁄₁₆ tsp Chili powder
⅛ tsp Ginger root
⅛ tsp Saffron
½ tbsp Tomato paste
1 cup Vegetable broth
1 large whole Tomatoes
⅜ cup Chickpeas
⅛ cup Lentils
⅛ cup Quinoa
⅛ cup Cilantro
⅛ cup Parsley
⅛ lemon yields Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Slice the onion, peel and dice carrot, and finely slice celery.
- 2
Heat coconut oil in a large pot over low heat. Add the onion, carrots, and celery, and cook 5-10 minutes until soft.
- 3
Add in minced garlic, spices, and tomato paste, then turn up the heat and cook for 3-5 more minutes until fragrant.
- 4
Add the roughly chopped tomatoes, vegetable broth, drained and rinsed chickpeas, lentils, and quinoa and allow to simmer before turning down the heat and covering.
- 5
Cook for 30-45 minutes, stirring occasionally and adding water as needed, until vegetables are cooked through and lentils are tender.
- 6
Remove from heat then taste to adjust seasonings before stirring in the finely chopped cilantro and parsley and lemon juice and serving.
Vitamins & minerals
Amounts for 1 serving (725 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 421 μg | 47% |
| Vitamin C | 48 mg | 54% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 170 μg | 142% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 1 mg | 84% |
| Folate (B9) | 255 μg | 64% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 95 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 160 mg | 16% |
| Iron | 6 mg | 81% |
| Potassium | 1,429 mg | 30% |
| Magnesium | 129 mg | 31% |
| Phosphorus | 346 mg | 49% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 56% |
| Manganese | 2 mg | 98% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,257 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4,374 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.3 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 6,984 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 401 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Moroccan Harira Soup?
One serving of Moroccan Harira Soup (1 serving) has 401 calories, which works out to 55 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Moroccan Harira Soup high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Moroccan Harira Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Moroccan Harira Soup?
1353 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Moroccan Harira Soup?
10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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