Receta Harira: A Delicately-Spiced Moroccan Soup - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

Amount Per Serving 8 servings in recipe	olive oil 3.38g	onion 16.88g	garlics 1.31g	cinnamon 0.24g	turmeric 0.28g	cumin 0.2g	coriander 0.17g	cilantro 0.43g	mint 0.58g	parsley 0.9g	pepper 0.0g	salt 0.0g	tomatoes 23.75g	water 237.0g	lentils 24.0g	celery 8.9g	carrots 29.57g	bell pepper 7.59g	garbanzos 41.0g	vermicelli pasta 14.79g	Total Per Serving	Total for Recipe
Protein (g)	0.0	0.19	0.08	0.01	0.02	0.04	0.02	0.01	0.02	0.03	n/a	n/a	0.19	0.0	6.19	0.06	0.19	0.08	3.63	1.93	12.67	101.36
Total Fat (g)	3.38	0.02	0.01	0.0	0.03	0.04	0.03	0.0	0.0	0.01	n/a	n/a	0.03	0.0	0.25	0.02	0.04	0.02	1.06	0.22	5.16	41.28
Carbohydrates (g)	0.0	1.58	0.43	0.2	0.18	0.09	0.09	0.02	0.05	0.06	n/a	n/a	0.95	0.0	14.42	0.26	2.44	0.46	11.24	11.04	43.5	348.0
Ash (g)	0.0	0.06	0.02	0.01	0.02	0.02	0.01	0.01	0.01	0.02	n/a	n/a	0.19	0.24	0.64	0.07	0.19	0.04	0.38	0.13	2.03	16.24
Calories (kcal)	29.835	6.75	1.944	0.602	0.974	0.741	0.503	0.098	0.257	0.325	n/a	n/a	4.038	0.0	84.72	1.424	10.351	2.351	67.24	54.857	267.009	2136.072
Starch (g)	n/a	0.0	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.0	0.0	0.0	n/a	9.23	9.23	73.84
Sucrose (g)	n/a	0.17	n/a	0.0	0.01	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.0	n/a	0.35	0.01	0.8	0.0	n/a	0.07	1.41	11.28
Glucose (dextrose) (g)	n/a	0.33	n/a	0.0	0.0	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.26	n/a	0.0	0.05	0.31	0.15	n/a	0.02	1.12	8.96
Fructose (g)	n/a	0.22	n/a	0.0	0.0	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.3	n/a	0.06	0.05	0.3	0.17	n/a	0.02	1.12	8.96
Lactose (g)	n/a	0.0	n/a	0.0	0.0	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.0	n/a	0.0	0.0	0.0	0.0	n/a	0.0	0.0	0.0
Maltose (g)	n/a	0.0	n/a	0.0	0.0	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.0	n/a	0.07	0.0	0.0	0.0	n/a	0.29	0.36	2.88
Alcohol (g)	0.0	0.0	0.0	0.0	0.0	0.0	n/a	0.0	n/a	0.0	n/a	n/a	0.0	0.0	0.0	0.0	n/a	0.0	0.0	0.0	0.0	0.0
Water (g)	0.0	15.04	0.76	0.03	0.03	0.02	0.01	0.39	0.5	0.79	n/a	n/a	22.39	236.76	2.5	8.49	26.72	6.99	24.69	1.46	347.58	2780.64
Caffeine (mg)	0.0	0.0	0.0	0.0	0.0	0.0	n/a	0.0	n/a	0.0	n/a	n/a	0.0	0.0	0.0	0.0	n/a	0.0	0.0	0.0	0.0	0.0
Theobromine (mg)	0.0	0.0	0.0	0.0	0.0	0.0	n/a	0.0	n/a	0.0	n/a	n/a	0.0	0.0	0.0	0.0	n/a	0.0	0.0	0.0	0.0	0.0
Sugars (g)	0.0	0.72	0.01	0.01	0.01	0.0	n/a	0.0	n/a	0.01	n/a	n/a	0.57	0.0	0.49	0.16	1.41	0.32	1.97	0.39	6.06	48.48
Galactose (g)	n/a	0.0	n/a	0.0	0.0	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.0	n/a	0.0	0.06	0.0	0.0	n/a	0.0	0.06	0.48
Dietary Fiber (g)	0.0	0.3	0.0	0.1	0.1	0.0	0.1	0.0	0.0	0.0	n/a	n/a	0.2	0.0	7.3	0.1	0.9	0.2	3.1	0.5	13.0	104.0
Calcium (mg)	0.034	3.881	2.362	2.442	0.503	1.839	1.196	0.285	1.163	1.245	n/a	n/a	7.363	7.11	13.44	3.56	9.464	0.531	20.09	3.105	79.613	636.904
Iron (mg)	0.02	0.04	0.02	0.02	0.11	0.13	0.03	0.01	0.07	0.06	n/a	n/a	0.23	0.0	1.81	0.02	0.26	0.03	1.18	0.49	4.53	36.24
Magnesium (mg)	0.0	1.688	0.326	0.146	0.531	0.723	0.557	0.111	0.368	0.451	n/a	n/a	2.613	2.37	29.28	0.979	2.957	0.91	19.68	7.837	71.526	572.208
Phosphorus (mg)	0.0	4.894	1.997	0.156	0.737	0.986	0.69	0.204	0.351	0.523	n/a	n/a	4.513	0.0	108.24	2.136	8.281	1.972	68.88	27.946	232.504	1860.032
Potassium (mg)	0.034	24.638	5.233	1.051	6.944	3.531	2.138	2.214	2.676	5.0	n/a	n/a	44.65	0.0	229.2	23.14	70.09	16.004	119.31	32.973	588.825	4710.6
Sodium (mg)	0.068	0.675	0.222	0.024	0.105	0.332	0.059	0.196	0.175	0.505	n/a	n/a	33.963	9.48	1.44	7.12	23.068	0.303	2.87	0.887	81.491	651.928
Zinc (mg)	0.0	0.03	0.02	0.0	0.01	0.01	0.01	0.0	0.01	0.01	n/a	n/a	0.03	0.02	1.15	0.01	0.05	0.02	0.63	0.21	2.22	17.76
Copper (mg)	0.0	0.007	0.004	0.001	0.002	0.002	0.002	0.001	0.001	0.001	n/a	n/a	0.017	0.024	0.125	0.004	0.03	0.002	0.144	0.043	0.406	3.248
Manganese (mg)	0.0	0.022	0.022	0.043	0.022	0.007	0.003	0.002	0.007	0.001	n/a	n/a	0.019	0.0	0.319	0.009	0.044	0.008	0.422	0.136	1.086	8.688
Selenium (mcg)	0.0	0.1	0.2	0.0	0.0	0.0	0.0	0.0	n/a	0.0	n/a	n/a	0.0	0.0	2.0	0.0	0.3	0.0	1.5	9.3	13.5	108.0
Vitamin A, IU (IU)	0.0	0.338	0.117	0.719	0.0	2.508	0.0	28.679	23.685	76.027	n/a	n/a	27.788	0.0	9.36	39.961	4078.22	237.486	11.07	0.0	4535.958	36287.664
Retinol (mcg)	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0
Vitamin A, RAE (mcg_RAE)	0.0	0.0	0.0	0.037	0.0	0.126	0.0	1.432	1.186	3.8	n/a	n/a	1.425	0.0	0.48	1.958	204.059	11.908	0.41	0.0	226.821	1814.568
Beta Carotene (mcg)	0.0	0.169	0.065	0.273	0.0	1.505	n/a	16.703	n/a	45.612	n/a	n/a	16.625	0.0	5.52	24.03	1890.058	123.18	6.56	0.0	2130.301	17042.408
Vitamin E (mg)	0.48	0.0	0.0	0.01	0.01	0.01	n/a	0.01	n/a	0.01	n/a	n/a	0.16	0.0	0.12	0.02	n/a	0.12	0.14	0.02	1.11	8.88
Vitamin D (IU)	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.0	n/a	n/a	n/a	n/a	n/a	n/a	0.0	0.0
Lycopene (mcg)	0.0	0.0	0.0	0.037	0.0	0.0	n/a	0.0	n/a	0.0	n/a	n/a	657.163	0.0	0.0	0.0	0.0	0.0	0.0	0.0	657.199	5257.592
Lutein + zeaxanthin (mcg)	0.0	0.675	0.209	0.541	0.0	0.885	n/a	3.676	n/a	50.188	n/a	n/a	20.425	0.0	0.0	25.187	105.874	3.868	0.0	2.662	214.19	1713.52
Tocopherol, beta (mg)	0.0	0.0	n/a	0.0	0.0	n/a	n/a	n/a	n/a	0.0	n/a	n/a	0.0	n/a	0.0	0.0	n/a	0.0	n/a	0.01	0.02	0.16
Tocopherol, gamma (mg)	0.03	0.0	n/a	0.03	0.0	n/a	n/a	n/a	n/a	0.0	n/a	n/a	0.01	n/a	1.02	0.0	n/a	0.01	n/a	0.13	1.23	9.84
Tocopherol, delta (mg)	0.0	0.0	n/a	0.0	0.0	n/a	n/a	n/a	n/a	0.0	n/a	n/a	0.0	n/a	0.0	0.0	n/a	0.0	n/a	0.0	0.0	0.0
Vitamin C (mg)	0.0	1.2	0.4	0.0	0.1	0.0	0.0	0.1	0.1	1.2	n/a	n/a	2.2	0.0	1.1	0.3	0.8	9.7	0.5	0.0	17.7	141.6
Thiamin (mg)	0.0	0.008	0.003	0.0	0.0	0.001	0.0	0.0	0.0	0.001	n/a	n/a	0.012	0.0	0.209	0.002	0.009	0.004	0.049	0.132	0.431	3.448
Riboflavin (mg)	0.0	0.005	0.001	0.0	0.001	0.001	0.0	0.001	0.001	0.001	n/a	n/a	0.014	0.0	0.05	0.005	0.012	0.007	0.025	0.059	0.183	1.464
Niacin (mg)	0.0	0.02	0.009	0.003	0.014	0.009	0.004	0.005	0.006	0.012	n/a	n/a	0.169	0.0	0.626	0.028	0.166	0.074	0.217	1.062	2.424	19.392
Pantothenic acid (mg)	0.0	0.02	0.008	0.001	n/a	n/a	n/a	0.002	0.001	0.004	n/a	n/a	0.029	0.0	0.514	0.022	0.118	0.024	0.119	0.064	0.926	7.408
Vitamin B-6 (mg)	0.0	0.02	0.016	0.0	0.005	0.001	n/a	0.001	0.001	0.001	n/a	n/a	0.026	0.0	0.13	0.006	0.033	0.022	0.057	0.021	0.34	2.72
Folate (mcg)	0.0	3.206	0.039	0.015	0.107	0.02	0.0	0.264	0.613	1.372	n/a	n/a	1.9	0.0	114.96	3.204	7.985	3.489	70.52	35.043	242.737	1941.896
Vitamin B-12 (mcg)	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0
Choline (mg)	0.0	1.0	0.3	0.0	0.1	0.0	n/a	0.1	n/a	0.1	n/a	n/a	1.7	0.0	23.1	0.5	2.2	0.4	17.5	2.2	49.5	396.0
Folic acid (mcg)	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0	0.0	0.0	0.0	0.0	0.0	32.382	32.382	259.056
Tryptophan (g)	0.0	0.002	0.001	0.0	n/a	n/a	n/a	n/a	0.0	0.0	n/a	n/a	0.002	n/a	n/a	0.001	0.003	0.001	0.037	0.028	0.075	0.6
Threonine (g)	0.0	0.003	0.002	0.0	n/a	n/a	n/a	n/a	0.001	0.001	n/a	n/a	0.01	n/a	n/a	0.002	0.009	0.003	0.135	0.068	0.234	1.872
Isoleucine (g)	0.0	0.002	0.003	0.0	n/a	n/a	n/a	n/a	0.001	0.001	n/a	n/a	0.005	n/a	n/a	0.002	0.009	0.002	0.156	0.075	0.255	2.04
Leucine (g)	0.0	0.005	0.004	0.001	n/a	n/a	n/a	n/a	0.001	0.002	n/a	n/a	0.007	n/a	n/a	0.003	0.012	0.003	0.258	0.146	0.442	3.536
Lysine (g)	0.0	0.007	0.004	0.001	n/a	n/a	n/a	n/a	0.001	0.002	n/a	n/a	0.007	n/a	n/a	0.003	0.009	0.003	0.242	0.044	0.321	2.568
Methionine (g)	0.0	0.0	0.001	0.0	n/a	n/a	n/a	n/a	0.0	0.0	n/a	n/a	0.002	n/a	n/a	0.001	0.003	0.001	0.049	0.022	0.08	0.64
Cystine (g)	0.0	0.0	0.001	0.0	n/a	n/a	n/a	n/a	0.0	0.0	n/a	n/a	0.002	n/a	n/a	0.0	0.003	0.002	0.049	0.038	0.096	0.768
Phenylalanine (g)	0.0	0.005	0.002	0.0	n/a	n/a	n/a	n/a	0.001	0.001	n/a	n/a	0.007	n/a	n/a	0.002	0.009	0.004	0.197	0.099	0.328	2.624
Tyrosine (g)	0.0	0.002	0.001	0.0	n/a	n/a	n/a	n/a	0.001	0.001	n/a	n/a	0.005	n/a	n/a	0.001	0.006	0.001	0.09	0.035	0.142	1.136
Valine (g)	0.0	0.003	0.004	0.001	n/a	n/a	n/a	n/a	0.001	0.002	n/a	n/a	0.005	n/a	n/a	0.003	0.012	0.002	0.152	0.087	0.271	2.168
Arginine (g)	0.0	0.017	0.008	0.0	n/a	n/a	n/a	n/a	0.001	0.001	n/a	n/a	0.005	n/a	n/a	0.002	0.012	0.003	0.344	0.069	0.463	3.704
Histidine (g)	0.0	0.002	0.001	0.0	n/a	n/a	n/a	n/a	0.0	0.001	n/a	n/a	0.005	n/a	n/a	0.001	0.003	0.002	0.098	0.044	0.157	1.256
Alanine (g)	0.0	0.003	0.002	0.0	n/a	n/a	n/a	n/a	0.001	0.002	n/a	n/a	0.007	n/a	n/a	0.002	0.015	0.002	0.156	0.065	0.255	2.04
Aspartic acid (g)	0.0	0.015	0.006	0.001	n/a	n/a	n/a	n/a	0.002	0.003	n/a	n/a	0.038	n/a	n/a	0.011	0.033	0.021	0.426	0.092	0.648	5.184
Glutamic acid (g)	0.0	0.044	0.011	0.001	n/a	n/a	n/a	n/a	0.002	0.002	n/a	n/a	0.114	n/a	n/a	0.008	0.05	0.016	0.636	0.68	1.564	12.512
Glycine (g)	0.0	0.005	0.003	0.0	n/a	n/a	n/a	n/a	0.001	0.001	n/a	n/a	0.005	n/a	n/a	0.002	0.006	0.002	0.152	0.065	0.242	1.936
Proline (g)	0.0	0.002	0.001	0.001	n/a	n/a	n/a	n/a	0.001	0.002	n/a	n/a	0.005	n/a	n/a	0.002	0.006	0.002	0.152	0.232	0.405	3.24
Serine (g)	0.0	0.003	0.002	0.0	n/a	n/a	n/a	n/a	0.001	0.001	n/a	n/a	0.007	n/a	n/a	0.002	0.009	0.004	0.185	0.092	0.306	2.448
Cholesterol (mg)	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0
Trans Fat (g)	n/a	n/a	n/a	0.0	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.0	0.0	0.0
Saturated Fat (g)	0.466	0.007	0.001	0.001	0.009	0.003	0.002	0.0	0.001	0.001	n/a	n/a	0.005	0.0	0.038	0.004	0.006	0.002	0.111	0.041	0.697	5.576
Phytosterols (mg)	7.459	2.531	n/a	0.063	0.226	0.134	0.078	0.021	0.058	0.045	n/a	n/a	n/a	n/a	n/a	0.534	n/a	n/a	n/a	n/a	11.15	89.2
Monounsaturated Fat (g)	2.462	0.002	0.0	0.001	0.005	0.028	0.023	0.001	0.0	0.003	n/a	n/a	0.005	0.0	0.046	0.003	0.003	0.0	0.238	0.025	2.843	22.744
Polyunsaturated (g)	0.355	0.003	0.003	0.0	0.006	0.006	0.003	0.0	0.002	0.001	n/a	n/a	0.012	0.0	0.125	0.007	0.021	0.005	0.476	0.083	1.109	8.872