Receta Moroccan Hareera (Harira) - 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).
A true hareera requires a base of chicken for the best flavor, so we'll stick with chicken for this recipe. Use a deep stock pot.
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
6 servings in recipe 		chicken
25.7g 		garbanzos
27.33g 		onion
24.0g 		parsley
9.5g 		butter
9.46g 		pepper
0.7g 		saffron threads
0.03g 		kosher salt
2.0g 		cinnamon
0.54g 		rice
15.42g 		eggs
22.0g 		flour
6.95g 		lemons
7.69g 		Total Per Serving Total for Recipe
Protein (g) 4.78 2.42 0.26 0.28 0.08 0.08 0.0 0.0 0.02 1.1 2.77 0.72 0.08 12.6 75.6
Total Fat (g) 3.87 0.71 0.02 0.08 7.67 0.02 0.0 0.0 0.01 0.1 2.19 0.07 0.02 14.76 88.56
Carbohydrates (g) 0.0 7.49 2.24 0.6 0.01 0.45 0.02 0.0 0.44 12.33 0.17 5.3 0.72 29.76 178.56
Ash (g) 0.2 0.25 0.08 0.21 n/a 0.03 0.0 2.0 0.02 0.1 0.19 0.03 0.02 3.14 18.84
Calories (kcal) 55.264 44.827 9.6 3.42 67.816 1.785 0.093 0.0 1.338 56.271 31.46 25.28 2.229 299.382 1796.292
Starch (g) 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 0.0 0.0
Sucrose (g) n/a n/a 0.24 n/a n/a n/a n/a n/a 0.0 0.01 0.02 n/a n/a 0.27 1.62
Glucose (dextrose) (g) n/a n/a 0.47 n/a n/a n/a n/a n/a 0.01 0.0 0.05 n/a n/a 0.53 3.18
Fructose (g) n/a n/a 0.31 n/a n/a n/a n/a n/a 0.01 0.0 0.02 n/a n/a 0.34 2.04
Lactose (g) n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.02 n/a n/a 0.02 0.12
Maltose (g) n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.02 n/a n/a 0.02 0.12
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 16.96 16.46 21.39 8.33 1.7 0.07 0.0 0.0 0.06 1.79 16.68 0.83 6.84 91.12 546.72
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.0 1.31 1.02 0.08 0.01 0.0 n/a 0.0 0.01 0.02 0.17 0.02 0.19 2.83 16.98
Galactose (g) n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.02 n/a n/a 0.02 0.12
Dietary Fiber (g) 0.0 2.1 0.4 0.3 0.0 0.2 0.0 0.0 0.3 0.2 0.0 0.2 0.2 3.9 23.4
Calcium (mg) 2.827 13.393 5.52 13.11 2.27 3.059 0.033 0.48 5.428 4.317 11.66 1.042 1.998 65.137 390.822
Iron (mg) 0.23 0.79 0.05 0.59 0.0 0.2 0.0 0.01 0.05 0.66 0.4 0.32 0.05 3.35 20.1
Magnesium (mg) 5.141 13.12 2.4 4.75 0.189 1.358 0.079 0.02 0.325 3.854 2.64 1.528 0.615 36.019 216.114
Phosphorus (mg) 37.785 45.92 6.96 5.51 2.27 1.211 0.076 0.0 0.347 17.729 42.02 7.501 1.23 168.558 1011.348
Potassium (mg) 48.581 79.54 35.04 52.63 2.27 8.813 0.517 0.16 2.335 17.729 29.48 7.431 10.605 295.131 1770.786
Sodium (mg) 17.993 1.913 0.96 5.32 1.04 0.308 0.044 775.16 0.054 0.771 30.8 0.139 0.154 834.657 5007.942
Zinc (mg) 0.34 0.42 0.04 0.1 0.01 0.01 0.0 0.0 0.01 0.17 0.24 0.05 0.0 1.39 8.34
Copper (mg) 0.013 0.096 0.01 0.014 0.002 0.008 0.0 0.001 0.002 0.034 0.022 0.01 0.003 0.213 1.278
Manganese (mg) 0.005 0.282 0.031 0.015 n/a 0.039 0.009 0.002 0.095 0.168 0.009 0.047 0.002 0.704 4.224
Selenium (mcg) 3.7 1.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 2.3 7.0 2.4 0.0 16.7 100.2
Vitamin A, IU (IU) 35.986 7.38 0.48 800.28 n/a 2.093 0.159 0.0 1.598 0.0 107.14 0.0 1.691 956.806 5740.836
Retinol (mcg) 10.539 0.0 0.0 0.0 63.465 0.0 0.0 0.0 0.0 0.0 30.58 0.0 0.0 104.584 627.504
Vitamin A, RAE (mcg_RAE) 10.796 0.273 0.0 39.995 64.695 0.105 0.008 0.0 0.081 0.0 30.8 0.0 0.077 146.83 880.98
Beta Carotene (mcg) 0.0 4.373 0.24 480.13 14.944 1.092 n/a 0.0 0.607 0.0 2.2 0.0 0.231 503.817 3022.902
Vitamin E (mg) 0.08 0.1 0.0 0.07 0.22 0.01 n/a 0.0 0.01 0.02 0.21 0.0 0.01 0.73 4.38
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 7.7 n/a n/a 7.7 46.2
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.042 n/a 0.0 0.081 0.0 0.0 0.0 0.0 0.123 0.738
Lutein + zeaxanthin (mcg) 0.0 0.0 0.96 528.295 0.0 1.435 n/a 0.0 1.203 0.0 72.82 1.25 0.845 606.808 3640.848
Tocopherol, beta (mg) n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.01 0.06
Tocopherol, gamma (mg) n/a n/a 0.0 0.05 n/a 0.03 n/a n/a 0.06 n/a 0.11 0.03 n/a 0.28 1.68
Tocopherol, delta (mg) n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.01 0.06
Vitamin C (mg) 0.4 0.4 1.8 12.6 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 4.1 19.4 116.4
Thiamin (mg) 0.015 0.033 0.012 0.009 0.001 0.001 0.0 0.0 0.0 0.089 0.015 0.055 0.003 0.233 1.398
Riboflavin (mg) 0.031 0.016 0.007 0.01 0.003 0.002 0.0 0.0 0.0 0.008 0.106 0.034 0.002 0.218 1.308
Niacin (mg) 1.748 0.145 0.029 0.124 0.004 0.008 0.0 0.0 0.007 0.646 0.015 0.41 0.008 3.144 18.864
Pantothenic acid (mg) 0.234 0.079 0.029 0.038 n/a n/a n/a 0.0 0.002 0.156 0.317 0.031 0.015 0.9 5.4
Vitamin B-6 (mg) 0.09 0.038 0.029 0.009 0.0 0.002 0.0 0.0 0.001 0.025 0.031 0.003 0.006 0.234 1.404
Folate (mcg) 1.542 47.013 4.56 14.44 0.284 0.07 0.028 0.0 0.033 35.613 10.34 12.709 0.845 127.477 764.862
Vitamin B-12 (mcg) 0.08 0.0 0.0 0.0 0.02 0.0 0.0 0.0 0.0 0.0 0.28 0.0 0.0 0.38 2.28
Choline (mg) 15.3 11.7 1.5 1.2 1.8 0.1 n/a 0.0 0.1 0.9 55.2 0.7 0.4 88.9 533.4
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 34.379 0.0 10.695 0.0 45.074 270.444
Tryptophan (g) 0.054 0.025 0.002 0.005 n/a n/a n/a 0.0 0.0 0.012 0.037 0.009 n/a 0.145 0.87
Threonine (g) 0.198 0.09 0.005 0.011 n/a n/a n/a 0.0 0.001 0.04 0.123 0.019 n/a 0.488 2.928
Isoleucine (g) 0.236 0.104 0.002 0.011 n/a n/a n/a 0.0 0.001 0.048 0.147 0.025 n/a 0.575 3.45
Leucine (g) 0.347 0.172 0.007 0.019 n/a n/a n/a 0.0 0.001 0.091 0.24 0.049 n/a 0.927 5.562
Lysine (g) 0.388 0.161 0.01 0.017 n/a n/a n/a 0.0 0.001 0.04 0.2 0.016 n/a 0.834 5.004
Methionine (g) 0.126 0.033 0.0 0.004 n/a n/a n/a 0.0 0.0 0.026 0.084 0.013 n/a 0.285 1.71
Cystine (g) 0.064 0.033 0.0 0.001 n/a n/a n/a 0.0 0.0 0.023 0.059 0.015 n/a 0.196 1.176
Phenylalanine (g) 0.185 0.131 0.007 0.014 n/a n/a n/a 0.0 0.001 0.059 0.15 0.036 n/a 0.583 3.498
Tyrosine (g) 0.154 0.06 0.002 0.008 n/a n/a n/a 0.0 0.001 0.037 0.11 0.022 n/a 0.394 2.364
Valine (g) 0.231 0.101 0.005 0.016 n/a n/a n/a 0.0 0.001 0.068 0.189 0.029 n/a 0.641 3.846
Arginine (g) 0.301 0.23 0.024 0.011 n/a n/a n/a 0.0 0.001 0.091 0.18 0.029 n/a 0.867 5.202
Histidine (g) 0.139 0.066 0.002 0.006 n/a n/a n/a 0.0 0.001 0.026 0.068 0.016 n/a 0.324 1.944
Alanine (g) 0.28 0.104 0.005 0.019 n/a n/a n/a 0.0 0.001 0.063 0.163 0.023 n/a 0.658 3.948
Aspartic acid (g) 0.427 0.284 0.022 0.028 n/a n/a n/a 0.0 0.002 0.103 0.293 0.031 n/a 1.189 7.134
Glutamic acid (g) 0.697 0.424 0.062 0.024 n/a n/a n/a 0.0 0.002 0.214 0.37 0.242 n/a 2.034 12.204
Glycine (g) 0.314 0.101 0.007 0.014 n/a n/a n/a 0.0 0.001 0.051 0.095 0.026 n/a 0.608 3.648
Proline (g) 0.234 0.101 0.002 0.02 n/a n/a n/a 0.0 0.002 0.052 0.112 0.083 n/a 0.608 3.648
Serine (g) 0.17 0.123 0.005 0.013 n/a n/a n/a 0.0 0.001 0.059 0.213 0.036 n/a 0.62 3.72
Cholesterol (mg) 19.278 0.0 0.0 0.0 20.335 0.0 0.0 0.0 0.0 0.0 93.06 0.0 0.0 132.673 796.038
Trans Fat (g) 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 0.0 0.0
Saturated Fat (g) 1.108 0.074 0.01 0.012 4.859 0.007 0.0 0.0 0.002 0.028 0.682 0.011 0.003 6.796 40.776
Phytosterols (mg) n/a n/a 3.6 0.475 n/a 0.644 n/a 0.0 0.141 n/a n/a n/a n/a 4.86 29.16
Monounsaturated Fat (g) 1.604 0.159 0.002 0.029 1.988 0.007 0.0 0.0 0.001 0.032 0.838 0.006 0.001 4.668 28.008
Polyunsaturated (g) 0.83 0.317 0.005 0.011 0.288 0.008 0.001 0.0 0.0 0.028 0.299 0.028 0.007 1.822 10.932