Harissa-Spiced Chickpea and Roasted Vegetable Stew
A fragrant Mediterranean stew featuring tender chickpeas and caramelized vegetables simmered in a smoky harissa tomato sauce. This mediterranean-inspired vegan ready in about 55 minutes pairs chickpeas (canned, drained), large, diced red bell pepper, medium, diced zucchini for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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
- 2 cups chickpeas (canned, drained)
- 1 large, diced red bell pepper
- 1 medium, diced zucchini
- 1 medium, diced yellow onion
- 2 medium, sliced carrots
- 3, minced garlic cloves
- 2 tbsp harissa paste
- 1 can (14 oz) crushed tomatoes
- 3 tbsp olive oil
- 2 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/4 cup, chopped fresh cilantro
- 1 tsp salt
- 1/2 tsp black pepper
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Preheat oven to 425°F. Toss 1 large diced red bell pepper, 1 medium diced zucchini, 1 medium diced yellow onion, and 2 sliced carrots with 2 tablespoons olive oil, 1 teaspoon salt, and 1/2 teaspoon black pepper. Roast on a baking sheet for 25 minutes until caramelized.
- Step 2: While vegetables roast, heat 1 tablespoon olive oil in a large pot over medium heat. Add 3 minced garlic cloves, 2 tablespoons harissa paste, 1 teaspoon ground cumin, and 1 teaspoon smoked paprika; sauté for 1-2 minutes until fragrant.
- Step 3: Stir in 1 can (14 oz) crushed tomatoes and 2 cups vegetable broth, bringing to a simmer.
- Step 4: Add 2 cups drained chickpeas and the roasted vegetables to the pot. Simmer uncovered for 10 minutes until the stew thickens and flavors meld.
- Step 5: Adjust seasoning with additional salt and pepper if needed, then stir in 1/4 cup chopped fresh cilantro before serving.
Frequently asked questions
How long does Harissa-Spiced Chickpea and Roasted Vegetable 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 Roasted Vegetable 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 chickpeas (canned, drained) from drying out.
Can I substitute ingredients in Harissa-Spiced Chickpea and Roasted Vegetable 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 Roasted Vegetable 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.
What goes well with Harissa-Spiced Chickpea and Roasted Vegetable Stew?
Mediterranean vegan like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
