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Nutritional Facts: Moroccan Harira Soup

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

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.

  1/2 cup (99g)
lentils
1 tablespoon (14g)
olive oil
1 large (150g)
onions
1/2 cup (30g)
fresh parsley
1/2 cup (8g)
cilantro
1/2 teaspoon (1g)
ground ginger
1/2 teaspoon (1g)
cinnamon
15 ounces (425g)
diced tomatoes
2 cups (0g)
vegetable broth
15 ounces (425g)
chickpeas
1/2 cup (84g)
orzo pasta
2 tablespoons (16g)
flour
1/4 cup (4g)
cilantro
2 tablespoons (31g)
lemon juice
1 tablespoon (16g)
tomato paste
Total 1 serving
Alanine (g) 0.4 0.0 0.0 0.1 n/a 0.0 0.0 0.1 n/a 0.9 0.4 0.1 n/a n/a 0.0 2 0
Alcohol (g) 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
Arginine (g) 0.7 0.0 0.2 0.0 n/a 0.0 0.0 0.1 n/a 2.0 0.4 0.1 n/a n/a 0.0 3 0
Ash (g) 0.8 0.0 0.5 0.7 0.1 0.0 0.0 2.1 n/a 6.8 0.7 0.1 0.1 0.1 0.4 13 2
Aspartic acid (g) 1.0 0.0 0.1 0.1 n/a 0.0 0.0 0.6 n/a 2.5 0.5 0.1 n/a n/a 0.1 5 1
Beta-sitosterol n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a 0 0
Caffeine (mg) 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
Calcium (mg) 18.8 0.1 34.5 41.4 5.4 1.0 13.1 42.5 n/a 136.1 17.6 2.3 2.7 1.8 5.8 323 40
Calories 114.8 119.3 60.0 10.8 1.8 3.0 3.2 76.5 n/a 506.1 311.6 56.9 0.9 6.7 13.2 1,285 161
Calories (kj) 482.1 499.4 249.0 45.3 7.6 12.6 13.5 314.7 n/a 2,113.6 1,304.5 238.0 3.8 27.8 55.1 5,367 671
Campesterol n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Carbohydrates (g) 19.9 0.0 14.0 1.9 0.3 0.6 1.1 16.5 n/a 96.2 62.7 11.9 0.1 2.1 3.0 230 29
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.3 n/a 0.7 0.2 0.0 0.0 0.0 0.1 2 0
Cystine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.3 0.2 0.0 n/a n/a 0.0 1 0
Dietary Fiber (g) 7.8 0.0 2.6 1.0 0.2 0.1 0.7 5.1 n/a 18.7 2.7 0.4 0.1 0.1 0.7 40 5
Folate (mcg) 179.2 0.0 28.5 45.6 5.0 0.1 0.1 63.8 n/a 284.9 199.1 28.6 2.5 6.1 1.9 845 106
Folate, DFE (mcg) 179.2 0.0 28.5 45.6 5.0 0.1 0.1 63.8 n/a 284.9 328.4 45.5 2.5 6.1 1.9 992 124
Folate, food (mcg) 179.2 0.0 28.5 45.6 5.0 0.1 0.1 63.8 n/a 284.9 15.1 4.5 2.5 6.1 1.9 637 80
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 184.0 24.1 0.0 0.0 0.0 208 26
Fructose n/a n/a 1.9 n/a n/a 0.0 0.0 5.8 n/a n/a 0.1 n/a n/a 0.3 0.9 9 1
Galactose n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0 0
Glucose (dextrose) n/a n/a 3.0 n/a n/a 0.0 0.0 5.3 n/a n/a 0.1 n/a n/a 0.3 0.9 10 1
Glutamic acid (g) 1.4 0.0 0.4 0.1 n/a 0.0 0.0 1.8 n/a 3.7 3.9 0.5 n/a n/a 0.3 12 2
Glycine (g) 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.9 0.4 0.1 n/a n/a 0.0 2 0
Histidine (g) 0.3 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.6 0.3 0.0 n/a n/a 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 3.3 0.1 0.3 1.9 0.1 0.2 0.1 1.1 n/a 5.7 2.8 0.7 0.1 0.0 0.5 17 2
Isoleucine (g) 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.9 0.4 0.1 n/a n/a 0.0 2 0
Lactose n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0 0
Leucine (g) 0.6 0.0 0.0 0.1 n/a 0.0 0.0 0.1 n/a 1.5 0.8 0.1 n/a n/a 0.0 3 0
Lysine (g) 0.6 0.0 0.1 0.1 n/a 0.0 0.0 0.1 n/a 1.4 0.3 0.0 n/a n/a 0.0 3 0
Magnesium (mg) 35.6 0.0 15.0 15.0 2.1 1.9 0.8 46.8 n/a 123.3 44.5 3.4 1.0 1.8 6.7 298 37
Maltose n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 1.6 n/a n/a 0.0 0.0 2 0
Manganese (mg) 0.5 0.0 0.2 0.0 0.0 0.3 0.2 0.5 n/a 2.6 0.8 0.1 0.0 0.0 0.0 5 1
Methionine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.3 0.1 0.0 n/a n/a 0.0 1 0
Monounsaturated Fat (g) 0.1 9.8 0.0 0.1 0.0 0.0 0.0 0.1 n/a 1.1 0.1 0.0 0.0 0.0 0.0 11 1
Niacin (mg) 1.0 0.0 0.2 0.4 0.1 0.1 0.0 2.5 n/a 0.6 6.0 0.9 0.0 0.0 0.5 12 2
Pantothenic acid (mg) 0.6 0.0 0.2 0.1 0.0 0.0 0.0 0.4 n/a 1.3 0.4 0.1 0.0 0.0 0.0 3 0
Phenylalanine (g) 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 1.1 0.6 0.1 n/a n/a 0.0 2 0
Phosphorus (mg) 178.2 0.0 43.5 17.4 3.8 1.5 0.8 102.1 n/a 382.8 158.8 16.9 1.9 2.4 13.3 923 115
Phytosterols n/a 29.8 22.5 1.5 0.4 0.7 0.3 29.8 n/a n/a n/a n/a 0.2 n/a n/a 85 11
Polyunsaturated Fat (g) 0.2 1.4 0.0 0.0 0.0 0.0 0.0 0.4 n/a 2.2 0.5 0.1 0.0 0.0 0.0 5 1
Potassium (mg) 365.3 0.1 219.0 166.2 41.7 11.9 5.6 1,007.8 n/a 731.5 187.3 16.7 20.8 31.4 162.8 2,968 371
Proline (g) 0.4 0.0 0.0 0.1 n/a 0.0 0.0 0.1 n/a 0.9 1.3 0.2 n/a n/a 0.0 3 0
Protein (g) 8.9 0.0 1.7 0.9 0.2 0.1 0.1 3.7 n/a 21.1 11.0 1.6 0.1 0.1 0.7 50 6
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.1 0.3 0.1 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.1 1.9 0.1 0.0 0.0 0.0 0.0 0.1 n/a 0.5 0.2 0.0 0.0 0.0 0.0 3 0
Selenium (mcg) 2.8 0.0 0.8 0.0 0.1 0.5 0.0 0.0 n/a 11.9 53.1 5.3 0.0 0.0 0.9 75 9
Serine (g) 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 1.1 0.5 0.1 n/a n/a 0.0 2 0
Sodium (mg) 2.0 0.3 6.0 16.8 3.7 0.2 0.1 21.3 n/a 1,271.6 5.0 0.3 1.8 0.3 126.8 1,456 182
Starch n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 52.5 n/a n/a 0.0 0.0 52 7
Stigmasterol n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a 0 0
Sucrose n/a n/a 1.5 n/a n/a 0.0 0.0 0.0 n/a n/a 0.4 n/a n/a 0.1 0.0 2 0
Sugar (g) 1.8 0.0 6.4 0.3 0.1 0.0 0.0 11.2 n/a n/a 2.2 0.0 0.0 0.8 2.0 25 3
Theobromine (mg) 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
Thiamin (mg) 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.2 n/a 0.1 0.7 0.1 0.0 0.0 0.0 1 0
Threonine (g) 0.3 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.8 0.4 0.0 n/a n/a 0.0 2 0
Tocopherol, alpha (mg) 0.1 1.9 0.0 0.2 0.2 0.0 0.0 2.3 n/a n/a 0.1 0.0 0.1 0.0 0.7 6 1
Tocopherol, beta n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 n/a n/a 0.0 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
Tocopherol, gamma n/a 0.1 0.0 0.2 n/a 0.0 0.1 0.5 n/a n/a 0.7 0.1 n/a n/a 0.1 2 0
Total Fat (g) 0.4 13.5 0.2 0.2 0.0 0.0 0.0 0.9 n/a 4.8 1.3 0.2 0.0 0.1 0.1 22 3
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.2 0.2 0.0 n/a n/a 0.0 1 0
Tyrosine (g) 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.5 0.2 0.0 n/a n/a 0.0 1 0
Valine (g) 0.4 0.0 0.0 0.1 n/a 0.0 0.0 0.1 n/a 0.9 0.5 0.1 n/a n/a 0.0 2 0
Vitamin A, IU (IU) 7.9 0.0 3.0 2,527.2 539.8 0.3 3.9 3,542.3 n/a 89.3 0.0 0.0 269.9 1.8 244.8 7,230 904
Vitamin A, RAE (mcg) 0.0 0.0 0.0 126.3 27.0 0.0 0.2 178.6 n/a 4.3 0.0 0.0 13.5 0.0 12.2 362 45
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.2 0.0 0.2 0.0 0.0 0.0 0.0 0.3 n/a 2.0 0.1 0.0 0.0 0.0 0.0 3 0
Vitamin C (mg) 1.5 0.0 11.1 39.9 2.2 0.0 0.0 58.3 n/a 16.2 0.0 0.0 1.1 11.8 3.5 146 18
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 68.9 0.0 133.7 26.3 7.4 0.1 0.1 401.9 n/a 296.4 8.3 1.9 3.7 28.2 11.8 989 124
Zinc (mg) 1.3 0.0 0.3 0.3 0.0 0.0 0.0 0.7 n/a 4.5 1.2 0.1 0.0 0.0 0.1 9 1

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