Vegan
What else can I make with these ingredients?
This recipe may contain allergens
🌍
Bissara
Easy 45 min~215 kcal 5/10
🥣
Harira
Harira cooks lentils, chickpeas, and tomato into a richly spiced North African soup with deep body.
Medium⏱️ 44 min📖 1 min readServes 4~238 kcal🌍 North African🌍 Full translation
14 min prep 30 min cook
- #One-Pot
- Vegan
- Vegetarian
- #Winter
Keeps the screen on · step-by-step guide · built-in timer
Timeline
Total 44 min- Prep14 min
- Cooking30 min
Ingredients
4 servings
Quick:
- 0.8 cup(~160 ml) Red lentils
- 1 cup(~200 ml) Boiled chickpeas
- 1 cup(~200 ml) Tomato puree
- 1 tbsp(~15 ml) Flour
- 0.5 tsp(~2.5 ml) Cumin
What else can I make with these ingredients?
Instructions
- 1
Cook the cumin and tomato puree in the pot for 3 minutes.
3 min03:00 - 2
Add 0.75 cup lentils, 1 cup chickpeas, and 5 cups water.
- 3
Cook the soup over medium heat for 25 minutes.
25 min25:00 - 4
Whisk 1 tablespoon flour with 3 tablespoons water until smooth.
- 5
Add the flour mixture to the pot and boil for 5 minutes, until a velvety texture forms.
5 min05:00 - 6
Serve hot with lemon and cilantro.
💡 Tip: Blooming the spices at the beginning strengthens the soup's aroma.
🍽️ Serving suggestion: Serve the soup hot with dates and lemon wedges on the side.
Good sources
Approximate vitamin / mineral assessment based on the recipe's ingredients. For precise nutrition tracking, consult a doctor or dietitian.
- Protein source
- Iron
- Fiber
Nutrition (per serving)
~238
kcal calories
11
g protein
29
g carbs
8
g fat
Protein 19%Carbs 50%Fat 31%
GI 41 · Low GIGL 12 · Medium GL
5.5g
Sugar
8.9g
Fiber
21.2mg
Sodium
0.2g
Saturated fat
Approximate values, derived from ingredient amounts using USDA FoodData Central and TÜBİTAK Turkish Food Composition Database. Actual values can vary by roughly ±20% depending on cooking method, brand, and portion size. For diet or medical conditions, consult a dietitian or doctor.
Estimated satiety (per serving)
6/10Strong satiety, counts as a main meal
This recipe may contain allergens
- Gluten
Allergens are derived automatically from the ingredient list, covering the main groups of the EU-14 food allergen standard (gluten, milk, eggs, peanuts, tree nuts, soy, seafood, sesame, celery, mustard). Cross-contamination (shared kitchen equipment, shared surfaces) isn't tracked, if you have a serious allergy, review the full ingredient list yourself and ask about preparation.
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FAQ
How many servings does Harira make?
This recipe serves 4.How long does Harira take?
Prep 14 minutes, cooking 30 minutes; 44 minutes in total.Is Harira difficult?
This recipe is rated medium.How many calories does Harira have?
Approximately 238 kcal per serving. Protein: 11g, carbs: 29g, fat: 8g.Which allergens does Harira contain?
This recipe contains Gluten. Check it against your dietary needs.Which cuisine does Harira belong to?
This recipe belongs to North African cuisine.How many ingredients does Harira need?
This recipe needs 5 ingredients.Is Harira filling?
Satiety bar per serving is 6/10; strongly filling, works as a main meal. The score is based on protein, fiber and the satiety index.
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