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 soups (vegetarian) ready in about 40 minutes pairs (15 oz) drained chickpeas, medium diced carrots, medium diced 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
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.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Harissa-Spiced Chickpea Stew take to make?
Total time is about 40 minutes (10 min prep + 30 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 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 (15 oz) drained chickpeas from drying out.
Can I substitute ingredients in Harissa-Spiced Chickpea 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 Stew for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). 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 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.
What others are saying
- ★★★★★
Made exactly as written. Wouldn't change a thing.
- ★★★★★
Made this for my family and everyone asked for the recipe.
- ★★★★☆
Enjoyable meal. Instructions could be a touch more detailed on the timing.
