Soul Food

Harira Soup with Beef

4.88889
Average: 4.9 (9 votes)
(9 votes)
Harira Soup with Beef

Harira Soup with Beef - Filling stew with a Moroccan touch.

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 13 h.
Ready in
Calories:
492
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie492 kcal(23 %)
Protein41 g(42 %)
Fat12 g(10 %)
Carbohydrates54 g(36 %)
Sugar added0 g(0 %)
Roughage16.4 g(55 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E5.6 mg(47 %)
Vitamin K166.9 μg(278 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin14.9 mg(124 %)
Vitamin B₆0.9 mg(64 %)
Folate278 μg(93 %)
Pantothenic acid2.5 mg(42 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂4.4 μg(147 %)
Vitamin C30 mg(32 %)
Potassium1,579 mg(39 %)
Calcium147 mg(15 %)
Magnesium170 mg(57 %)
Iron10.1 mg(67 %)
Iodine8 μg(4 %)
Zinc7.9 mg(99 %)
Saturated fatty acids3.1 g
Uric acid290 mg
Cholesterol50 mg
Complete sugar6 g

Ingredients

for
4
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
How healthy are the main ingredients?
BeeftomatoLentilchickpeascarrotCelery

Preparation steps

1.

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.

2.

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.

3.

Meanwhile, pour boiling water over tomatoes, rinse, skin and cut into pieces. After 45 minutes of cooking, add to the soup and cook.

4.

Wash cilantro, shake dry and pluck leaves. Rinse lime and cut into quarters. Season Harira soup with salt and garnish with cilantro and lime.