Harissa-Spiced Chickpea and Carrot Stew
A warming North African-inspired stew with smoky harissa, tender chickpeas, and sweet roasted carrots simmered to perfection. This mediterranean-inspired soups (vegetarian, mediterranean) ready in about 55 minutes pairs olive oil, large, diced onion, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 medium, peeled and cut into 1-inch chunks carrots
- 2 tbsp olive oil
- 1 large, diced onion
- 3, minced garlic cloves
- 2 tbsp harissa paste
- 2 cups, drained and rinsed canned chickpeas
- 3 cups vegetable broth
- 1 cup canned diced tomatoes
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp salt
- 1/4 cup chopped, for garnish fresh cilantro
- for serving lemon wedges
Instructions
- Step 1: Preheat oven to 425°F. Toss 4 medium peeled and cut carrots with 1 tbsp olive oil and 1/2 tsp salt, then roast on a baking sheet for 20 minutes until tender and caramelized at edges.
- Step 2: While carrots roast, heat remaining 1 tbsp olive oil in a large pot over medium heat. Add 1 large diced onion and sauté for 5 minutes until translucent.
- Step 3: Add 3 minced garlic cloves and 2 tbsp harissa paste to the pot, cooking and stirring for 1 minute until fragrant.
- Step 4: Stir in 2 cups drained chickpeas, 3 cups vegetable broth, 1 cup canned diced tomatoes, 1 tsp ground cumin, 1 tsp smoked paprika, and 1/2 tsp salt. Bring to a simmer.
- Step 5: Add roasted carrots to the pot, reduce heat to low, and simmer uncovered for 15 minutes until flavors meld and stew thickens slightly.
- Step 6: Serve hot, garnished with 1/4 cup chopped fresh cilantro and lemon wedges for squeezing.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Harissa-Spiced Chickpea and Carrot Stew take to make?
Total time is about 55 minutes (15 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Harissa-Spiced Chickpea and Carrot Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Harissa-Spiced Chickpea and Carrot Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Harissa-Spiced Chickpea and Carrot Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Harissa-Spiced Chickpea and Carrot Stew vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
