Harira Soup with Beef
Harira Soup with Beef - Filling stew with a Moroccan touch.
Healthy, because
Even smarter
Nutritional values
Lentils are abundant in protein, carbohydrates, and fiber.
The spicy soup freezes well - so you always have a portion of the healthy meal on hand. Can't find fresh tomatoes? Use canned tomatoes that are drained and chopped.
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.4 g | (55 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 166.9 μg | (278 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 278 μg | (93 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 1,579 mg | (39 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 10.1 mg | (67 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 7.9 mg | (99 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 290 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 7 ozs brown Lentils
- 7 ozs chickpeas
- 1 onion
- 3 ½ ozs carrots
- 12 ozs Celery
- 12 ozs Beef (e.g. shoulder)
- 1 Tbsp Canola oil
- ¾ oz Tomato paste (1 TBSP.)
- 1 Tbsp ground paprika
- 1 Tbsp Ras el hanout (Arabic spice mixture)
- 1 tsp Coriander
- 1 pinch Chili powder
- 12 ozs Tomatoes (about 4)
- salt
- 2 ½ ozs cilantro (1 handful)
- 1 organic lime
Preparation steps
Soak lentils and chickpeas overnight. Peel and finely dice onion and carrot. Clean the celery, remove the leaves if necessary, wash and finely dice. Drain, rinse and drain lentils and chickpeas. Rinse beef, pat dry and cut into cubes of about 3/4-inch.
In a saucepan, heat oil. Sauté meat over high heat for 5 minutes; remove. Sauté onions, carrots and celery in drippings for 2-3 minutes. Add tomato paste and sauté. Pour in 6-7 cups of water. Add meat, lentils, and chickpeas, season with paprika powder, Ras el-Hanout, coriander and chili. Simmer on low heat for about 1 hour.
Meanwhile, pour boiling water over tomatoes, rinse, skin and cut into pieces. After 45 minutes of cooking, add to the soup and cook.
Wash cilantro, shake dry and pluck leaves. Rinse lime and cut into quarters. Season Harira soup with salt and garnish with cilantro and lime.
