Harissa-Spiced Chickpea Stew

By AislePrompt Editorial · Published 2026-03-25 · Updated 2026-03-25

A vibrant North African stew with smoky harissa, tender chickpeas, and a medley of seasonal vegetables simmered to perfection. This North African soup recipe (vegetarian), ready in about 40 minutes, pairs chickpeas, carrots, and zucchini for a weeknight-friendly dinner. Each serving lands at about 210 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Build a week of meals around this recipe" 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

• 1 can (15 oz) drained chickpeas
• 2 medium diced carrots
• 1 medium diced zucchini
• 2 tbsp harissa paste
• 1/2 cup tomato sauce
• 2 tbsp olive oil
• 3 minced garlic cloves
• 1 tsp cumin
• 2 cups water

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Instructions

1. Step 1: Heat olive oil in a large pot over medium heat. Add garlic and sauté 30 seconds until fragrant. Stir in cumin, carrots, and zucchini. Cook 5 minutes until vegetables soften slightly.
2. Step 2: Add chickpeas, tomato sauce, harissa paste, and water. Bring to a boil, then reduce to a simmer. Cover and cook 20-25 minutes until vegetables are tender and flavors meld. Taste and adjust seasoning with additional salt if needed.
3. Step 3: Serve warm with crusty bread or over couscous for a complete meal. Top with a drizzle of olive oil and a sprinkle of chopped parsley if desired.