Vegetable Harira Soup
Vegetable Harira Soup - North African flavors
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 337 cal. | (16 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.2 g | (44 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 22.7 μg | (38 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 818 mg | (20 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 230 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 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)
- salt
- peppers
- 5 sprigs cilantro
- 1 organic lemon
- 6 Tbsps Greek yogurt
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.
