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Harissa Chickpea Stew

North African spiced chickpea stew with tomatoes, carrots, and aromatic harissa paste. Warming, aromatic, and naturally vegetarian.

45 minEasyServes 4240 cal/serving

Middle EasternDinnerStovetopVegetarianGluten-Free

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Ingredients

  • 2 tbsp olive oil
  • 2 tbsp harissa paste
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 2 medium carrots, sliced into rounds
  • 1.5 cups canned tomato sauce
  • 2 cans canned chickpeas (drained)
  • 2 cups vegetable broth
  • 1/2 tsp ground cumin
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp fresh cilantro, chopped

Instructions

  1. 1

    Heat 2 tbsp olive oil in a large pot over medium heat. Stir in 2 tbsp harissa paste until fragrant (1 minute).

  2. 2

    Add 1/2 diced yellow onion and 2 cloves minced garlic, sauté until softened (3 minutes).

  3. 3

    Stir in 2 medium sliced into rounds carrots, 1.5 cups canned tomato sauce, 2 cans canned chickpeas (drained), 2 cups vegetable broth, 1/2 tsp ground cumin, 1/2 tsp salt, and 1/4 tsp black pepper.

  4. 4

    Bring to a simmer and cook for 25-30 minutes until carrots are tender.

  5. 5

    Taste and adjust seasonings. Garnish with 2 tbsp chopped fresh cilantro and serve with couscous or bread.

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Questions

How long does Harissa Chickpea Stew take?

As written, 45 minutes: 10 of prep and 35 of cooking. The longest single stretch is step 4 (30 minutes): "Bring to a simmer and cook for 25-30 minutes until carrots are tender."

How do I know when Harissa Chickpea Stew is done?

Go by the cues in the method rather than the clock. Step 2: cook until softened (3 minutes). Step 4: cook until carrots are tender.

Is there a substitute for harissa in Harissa Chickpea Stew?

The entry for Harissa Chickpea Stew calls for 2 tbsp harissa paste. In its place: Mix a chili paste such as sambal oelek or sriracha with a pinch each of ground cumin, coriander and caraway, plus a little olive oil.

Can I use dried beans instead of canned in Harissa Chickpea Stew?

Yes. One 15-ounce can is about one and a half cups of cooked beans, which comes from a generous half cup dried. Soak them overnight and simmer until tender before you start the recipe. As written, the entry for Harissa Chickpea Stew uses 2 cans canned chickpeas (drained).

Can I make Harissa Chickpea Stew less spicy?

Yes. The heat in Harissa Chickpea Stew comes from 2 tbsp harissa paste. For a milder plate, start with half the harissa and add more to taste at the end; nothing else in the method changes.

How many calories are in Harissa Chickpea Stew?

One serving (the recipe makes 4) is about 240 calories, with 9 g protein, 32 g carbohydrate and 8 g fat, plus 7 g fiber and 520 mg sodium.

How long does Harissa Chickpea Stew keep?

Refrigerate what is left of Harissa Chickpea Stew within two hours and eat it within three days. Reheat gently on the stovetop. It also freezes well for up to three months.

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