Ramadan Soup (Harira)

Traditionally, this satisfying soup includes meat and is offered to break the sunrise-to-dusk fasting period during the month of Ramadan, the Muslim holiday. Harira's hearty, rich flavors, abundant protein, and sultry seasonings translate well into a vegetarian interpretation with chickpeas and lima beans. Serve with Moroccan Country Bread, a salad, and fresh dates for dessert.


8 servings (serving size: 3/4 cup soup and 1 lemon wedge)

Recipe from

Cooking Light

Nutritional Information

Calories 211
Caloriesfromfat 0.0 %
Fat 1.6 g
Satfat 0.1 g
Monofat 0.5 g
Polyfat 0.9 g
Protein 12 g
Carbohydrate 39.5 g
Fiber 9.8 g
Cholesterol 0.0 mg
Iron 3.9 mg
Sodium 593 mg
Calcium 60 mg


2 cups water
2 cups organic vegetable broth (such as Emeril's)
1 3/4 cups diced yellow onion
1/2 cup dried lentils
1/2 cup organic no-salt-added tomato puree (such as Muir Glen)
3/4 teaspoon kosher salt
1/4 teaspoon saffron threads, crushed
1/8 teaspoon freshly ground black pepper
1/2 cup frozen lima beans, thawed
1/3 cup finely chopped celery
1/4 cup coarsely chopped fresh cilantro
1/4 cup coarsely chopped fresh parsley
1 teaspoon tomato paste
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
8 lemon wedges


1. Place first 8 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in beans and next 5 ingredients (through chickpeas); bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Serve with lemon wedges.

Amy Riolo,

Cooking Light

January 2009
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