Harissa-Spiced Chickpea Stew
A vibrant North African stew with smoky harissa, tender chickpeas, and a medley of seasonal vegetables simmered to perfection. This North African-inspired soup recipe (vegetarian), ready in about 40 minutes, pairs chickpeas, carrots, zucchini for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. 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 "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
- 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
- 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.
- 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.
- 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.
