Soul Food

Vegetable Harira Soup

with fava beans
Average: 5 (2 votes)
(2 votes)
Vegetable Harira Soup

Vegetable Harira Soup - North African flavors

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Health Score:
95 / 100
25 min.
ready in 6 h. 25 min.
Ready in

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Nutritional values

In this traditional Moroccan soup fava beans (also known as broad beans) contain large amounts of vitamin B6. This substance is involved in a variety of biochemical reactions throughout the body and also strengthens the immune system. The essential oils from the spices have a soothing effect and help to relieve gastrointestinal complaints.

The chickpeas and fava beans can be replaced with other legumes as desired: Lentils or kidney beans also go well with the stew.

1 serving contains
(Percentage of daily recommendation)
Calorie337 cal.(16 %)
Protein18 g(18 %)
Fat8 g(7 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage13.2 g(44 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin K22.7 μg(38 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.4 mg(29 %)
Folate69 μg(23 %)
Pantothenic acid1.2 mg(20 %)
Biotin9 μg(20 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C18 mg(19 %)
Potassium818 mg(20 %)
Calcium182 mg(18 %)
Magnesium124 mg(41 %)
Iron6.1 mg(41 %)
Iodine10 μg(5 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1.7 g
Uric acid230 mg
Cholesterol4 mg
Complete sugar8 g


3 garlic cloves
1 onion
2 carrots
4 ozs Celery
2 Tbsps olive oil
2 tsps ground cumin
2 tsps ground coriander
2 tsps ground paprika
1 tsp ground ginger
½ tsp cinnamon
½ tsp Red pepper flakes
2 Tbsps Tomato paste
4 Tomatoes
4 ¾ ozs green Lentils
8 cups Vegetable broth
3 ½ ozs Basmati rice
14 ozs chickpeas (can; drained weight)
7 ¼ ozs Fava bean (can or frozen; drained weight)
5 sprigs cilantro
1 organic lemon
6 Tbsps Greek yogurt
How healthy are the main ingredients?
chickpeasLentilBasmati riceTomato pasteCeleryolive oil

Preparation steps


Peel garlic and onion. Clean, wash and also peel carrots. Clean and wash the celery. Cut all vegetables into fine cubes.


Heat olive oil in a large pot (6 quart volume). Sauté vegetables in it over medium heat for 5 minutes. Add spices and tomato paste and sauté for another 3 minutes.


At the same time, wash the tomatoes, cut out the stalks and dice the flesh. Rinse lentils in a sieve, add to vegetables along with tomatoes and broth and cook on low heat for 6 hours.


After about half the cooking time, add rice. In the last 5 minutes add chickpeas and fava beans and season everything with salt and pepper.


Wash cilantro, shake dry, and chop coarsely. Rinse lemon in hot water, pat dry and cut into wedges. Pour soup into bowls and top with yogurt and cilantro. Serve lemon wedges separately.