Moroccan Harira (Bean Soup)

Moroccan Harira (Bean Soup)

6
modestalmond 1

"A (mostly) vegetarian, shoestring-budget meal that will leave you feeling both very satisfied and with tons of leftovers. Bonus: it's super-healthy and easy to prepare."
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Ingredients

1 h 15 m servings 261 cals
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Original recipe yields 10 servings

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Nutrition

  • Calories:
  • 261 kcal
  • 13%
  • Fat:
  • 3.9 g
  • 6%
  • Carbs:
  • 42g
  • 14%
  • Protein:
  • 14.4 g
  • 29%
  • Cholesterol:
  • 0 mg
  • 0%
  • Sodium:
  • 299 mg
  • 12%

Based on a 2,000 calorie diet

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Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Directions

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  1. Stir beef stock and lentils together in a large pot; bring to a boil, reduce heat to low, and keep at a simmer while preparing onion.
  2. Heat olive oil in a skillet over medium heat. Cook and stir onion, cinnamon stick, ginger, turmeric, cumin, and black pepper in the hot oil until the onion is translucent, about 5 minutes; add to stock mixture.
  3. Pour garbanzo beans, kidney beans, tomatoes, and quinoa into the stock mixture; stir and bring mixture to a boil. Stir parsley and cilantro into the stock mixture; reduce heat to low and cook mixture at a simmer until the lentils are tender, about 45 minutes. Drizzle lemon juice over the soup before serving.

Footnotes

  • Cook's Notes:
  • To make the soup wholly vegetarian, trade out the beef stock for vegetable stock.
  • If you do use quinoa, be sure to prepare it separately from the soup (1/2 cup unprepared = 1 cup prepared). Throwing it into the soup unprepared will cause it to absorb all the liquid and you will be left with a very, very thick stew.

Reviews

6

Meat Addition review: I was looking for a 15 bean soup recipe and found this gem. I added 2 lbs of Italian pork sausage (because that's what I had) cooked up with spices and the onion. I added f...

Great soup and very easy to prepare. I didn't have any cilantro but luckily added some after cooking. Cilantro really makes the soup.

Delicious! Healthy and full of flavor.

I picked this recipe even though it had only a few reviews because I needed something high in fiber and protein that even my rambunctious 15 month old would eat and an easy reheat meal. It's wo...

Wonderful flavoring. Great standalone soup or stew. Can thin or thicken as desired.

Very tasty. I suggest using a *small* bunch of cilantro; otherwise, the flavor overpowers the other ingredients.