Description
This hearty and flavorful Chickpea, Tomato, and Harissa Stew is the perfect combination of savory, spicy, and comforting. With tender chickpeas, tomatoes, and a bold kick from harissa, topped with a cool and refreshing herby yogurt, it’s a satisfying vegetarian meal that’s easy to make and packed with flavor.
Ingredients
Scale
- For the Stew
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon grated fresh ginger
- 1 tablespoon harissa paste (adjust for spice level)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14 oz) diced tomatoes
- 1 cup vegetable broth (or chicken broth for a non-vegetarian version)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 1 tablespoon honey or maple syrup (optional for sweetness)
- 1/4 teaspoon ground cinnamon (optional for warmth)
- For the Herby Yogurt
- 1/2 cup plain Greek yogurt
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions
- Cook the Base:
- In a large pot or Dutch oven, heat the olive oil over medium heat.
- Add the chopped onion and cook for 4-5 minutes until softened and translucent.
- Add the minced garlic and grated ginger, and cook for another 1-2 minutes until fragrant.
- Add the Harissa and Spices:
- Stir in the harissa paste, cumin, smoked paprika, and cinnamon (if using). Cook for 1 minute to toast the spices and bring out their flavors.
- Simmer the Stew:
- Add the chickpeas, diced tomatoes (with their juices), and vegetable broth to the pot. Stir to combine.
- Bring the mixture to a simmer, then reduce the heat to low and let it cook for 15-20 minutes, allowing the flavors to meld and the stew to thicken slightly.
- Finish the Stew:
- Taste the stew and adjust seasoning with salt, pepper, and a touch of honey or maple syrup for sweetness, if desired. Simmer for a few more minutes if necessary.
- Prepare the Herby Yogurt:
- In a small bowl, combine the Greek yogurt, lemon juice, parsley, cilantro, and olive oil. Stir well and season with salt and pepper to taste. Set aside.
- Serve:
- Ladle the stew into bowls and top with a generous spoonful of the herby yogurt. Serve warm with crusty bread or over a bed of rice, if desired.
Notes
- This stew is very customizable! Add more veggies like spinach, kale, or carrots for extra nutrition.
- If you prefer a creamier consistency, you can blend part of the stew before serving.
- If you don’t have harissa paste, you can substitute it with a combination of chili paste and a bit of smoked paprika for a similar smoky heat.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean, North African, Middle Eastern
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 9g
- Sodium: 700mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 5mg