Your Recipe

Harira

Ingredient Amount Calories
Onions 110g 44kcal
Lentils 100g 352kcal
Rice white long-grain raw 50g 183kcal
Lamb shoulder blade, 1/4" fat 200g 518kcal
Chickpeas 100g 162kcal
Turmeric ground 3g 9kcal
Garlic 6g 9kcal
Ginger ground 1.8g 6kcal
Cinnamon ground 2.6g 6kcal
Cumin, ground 2.3g 9kcal
Tomatoes, red, ripe, raw, year round average 246g 44kcal
Stock, chicken, home-prepared 1000g 360kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 200g lamb, diced
• 100g lentils
• 100g chickpeas (canned or cooked)
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tomatoes, chopped
• 1 tsp ground cinnamon
• 1 tsp ground ginger
• 1 tsp turmeric
• 1 tsp ground cumin
• 1 liter chicken or vegetable stock
• 50g rice
• Salt and black pepper to taste
• Fresh cilantro, chopped (for garnish)
• Lemon wedges (for serving)
Instructions:
1. In a large pot, brown the lamb over medium heat.
2. Add the onion and garlic, and cook until soft.
3. Add the tomatoes, cinnamon, ginger, turmeric, and cumin. Cook for a few minutes.
4. Add the lentils, chickpeas, and stock. Bring to a boil, then simmer for 30 minutes.
5. Add the rice and cook until tender.
6. Season with salt and black pepper.
7. Serve hot, garnished with fresh cilantro and lemon wedges on the side.

Nutrition Facts
Portion Size 304 g | ml
Amount Per Portion 284
1187
kcal
kilojoules
% Daily Value *
Total Fat 9.9g 13%
Saturated Fat 3.6g 18%
Sodium 265mg 12%
Total Carbohydrate 32g 12%
Dietary Fiber 4.4g 16%
Sugar 5.7g
Protein 17g 33%
Vitamin D 0mcg 0%
Calcium 46mg 4%
Iron 3.6mg 20%
Potassium 573mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 19.703 mcg 2%
Thiamin [B1] 0.336 mg 28%
Riboflavin [B2] 0.275 mg 21%
Niacin [B3] 5.652 mg 35%
Pantothenic acid [B5] 0.783 mg 16%
Vitamin B6 0.347 mg 20%
Cobalamin [B12] 0.863 mcg 0%
Floate [B9] 165.283 mcg 0%
Vitamin C 8.637 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 0.543 mg 4%
Vitamin K 5.404 mcg 5%
Betaine 0.135 mg 0%
Choline 43.626 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 32.4 g 12%
Sugars 5.7 g 11%
Dietary fiber 4.4 g 16%
Carbohydrate 24.8 g 0%
Net carbs 26.7g
Aminoacids
Nutrient Amount DV
Alanine 0.622 g 0%
Arginine 0.875 g 0%
Aspartic acid 1.264 g 0%
Cysteine 0.158 g 0%
Glutamic acid 2.057 g 0%
Glycine 0.545 g 0%
Histidine 0.357 g 0%
Isoleucine 0.55 g 0%
Leucine 0.908 g 0%
Lysine 0.755 g 0%
Methionine 0.216 g 0%
Phenylalanine 0.561 g 0%
Proline 0.508 g 0%
Serine 0.52 g 0%
Threonine 0.48 g 0%
Tryptophan 0.13 g 0%
Tyrosine 0.365 g 0%
Valine 0.621 g 0%
Minerals
Nutrient Amount DV
Calcium 46.22 mg 4%
Copper 0.37 mg 41%
Fluoride 1.14 mcg 0%
Iron 3.56 mg 20%
Magnesium 41.52 mg 10%
Manganese 0.88 mg 38%
Phosphorus 203.63 mg 16%
Potassium 573.28 mg 12%
Selenium 12.42 mcg 23%
Sodium 265.44 mg 12%
Zinc 2.72 mg 25%
Other
Nutrient Amount DV
Water 242.551 g 0%
Ash 2.388 g 0%