Spice Up Your Week: A Harissa Chickpea Stew That's Ready When You Are!

Spice Up Your Week: A Harissa Chickpea Stew That's Ready When You Are!

16 July 2025

Spice Up Your Week: A Harissa Chickpea Stew That's Ready When You Are!

Hey there, fellow food adventurers! Are you ready to add a dash of excitement to your meal routine? Look no further than this vibrant, flavourful, and incredibly easy harissa chickpea stew. It's the perfect recipe for those 'I don't have time to cook' days, but it tastes like you've been slaving away in the kitchen for hours!

This isn't just your average stew; it's a culinary hug in a bowl. Packed with plant-based protein, fibre, and a warming mix of spices, it's a dish you can feel good about eating. Plus, it's totally customizable, so feel free to get creative!

What Makes This Stew So Awesome?

  • Simplicity: Seriously, this recipe is as easy as 1-2-3. A little chopping, some simmering, and you're done.
  • Flavour Power: The combination of harissa paste, cumin, and smoked paprika creates a deep, rich, and slightly spicy flavour profile that will leave you craving more.
  • Nutrient-Packed: Chickpeas, tomatoes, and onions create a powerhouse of vitamins and minerals, keeping you energized and satisfied.
  • Versatile: It's delicious on its own or with a side of toasted bread or a scoop of quinoa, perfect for those meal prep days too!

Ingredient Spotlight

  • Onions & Garlic: The aromatic base that builds the flavour foundation of this stew. Red, white or shallots work great.
  • Chickpeas: These little guys are nutritional powerhouses. They provide texture and a hearty protein boost.
  • Tomatoes: Use your favorite canned tomatoes for a rich, saucy base.
  • Harissa Paste: The star of the show! This spicy paste adds a unique flavour and warmth. Adjust the quantity based on your spice tolerance.
  • Dry Spices: Cumin and smoked paprika add depth and smokiness.
  • Optional Toppings: Toasted flaked almonds or sunflower seeds for crunch, and fresh parsley or coriander for freshness.

Let's Get Cooking!

  1. Sauté the Aromatics: Gently sauté diced onions and garlic in olive oil until fragrant. Season with salt and pepper.
  2. Spice It Up: Add cumin, smoked paprika, and harissa paste to the pan. Stir for about a minute until fragrant.
  3. Tomato Time: Add your canned tomatoes (crushing them first if they are whole plum) and a splash of water. Simmer until the sauce has reduced and thickened.
  4. Chickpea Power: Stir in the chickpeas and allow them to warm through.
  5. Serve and Enjoy: Garnish with your favorite toppings, and enjoy with a side of your favorite crusty bread, or a couple of vegan sausages if you're feeling extra hungry.

Chef Zesty's Top Tips!

  • Spice Level: Start with 1 tablespoon of harissa paste and add more to your liking.
  • Texture: If you want a smoother stew, you can use a stick blender to blend a portion before adding chickpeas.
  • Make Ahead: This stew tastes even better the next day so make ahead and enjoy a lunch or dinner the next day. Also freezes perfectly.

Printable Recipe

Yields: 4-6 servings Prep Time: 5 minutes Cook Time: 45 minutes

Ingredients:

  • 2 tbsp olive oil
  • 1 medium onion, finely diced
  • 4 cloves garlic, minced
  • Salt and black pepper to taste
  • 1 tsp ground cumin
  • 1 ½ tsp smoked paprika
  • 2 tbsp harissa paste, or more to taste
  • 2 x 400g cans diced or plum tomatoes
  • 2 x 400g cans chickpeas, drained
  • 1 tsp sugar or sweetener (optional)
  • Fresh parsley or cilantro, chopped, for garnish
  • Toasted almond flakes or sunflower seeds for garnish.

Instructions:

  1. Heat the olive oil in a large pan or Dutch oven over medium heat. Add the onion and cook until softened.
  2. Add garlic, salt, and pepper. Cook for 1 minute, or until fragrant, stirring often.
  3. Stir in cumin, paprika, and harissa paste; cook for another 30 seconds.
  4. Add the canned tomatoes and a can worth of water, stir well. Bring to a simmer and cook for about 45 minutes, stirring every so often. Add a splash more water if the sauce is too dry, keep the heat at medium.
  5. Add the drained chickpeas and cook for 5 to 10 minutes, or until heated through. Season to taste with additional salt and pepper or a touch of sweetener if the tomatoes are tart. Add more harissa if you like a spicier dish.
  6. Garnish with fresh parsley or coriander, and toasted almond flakes or sunflower seeds. Serve hot with your choice of crusty bread or other suitable side.

There you have it! A simple, delicious, and healthy harissa chickpea stew that's perfect for any occasion. So grab your ingredients and get cooking!

Happy Cooking! Chef Zesty