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Chickpea stew in black bowl with spoon, fresh parsley and pita in background.
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Chickpea Stew with Harissa (Vegan)

This simple, vegan chickpea stew with tomato and harissa comes together in just a few easy steps. It contains a handful of pantry staples and comes together in under 40 minutes.
Course Dinner, Main, Side
Cuisine gluten free, vegan
Prep Time 8 minutes
Cook Time 30 minutes
Total Time 38 minutes
Servings 6 servings
Calories 151kcal
Author Monika Dabrowski

Equipment

  • Medium sized pot

Ingredients

  • 2x14.11oz cans chickpeas drained, reserve water from 1 can
  • 1 red sweet pointed pepper deseeded, chopped
  • 1 red onion finely chopped
  • 2 garlic cloves finely chopped
  • 4 teaspoons harissa paste
  • 1x14.11oz can chopped tomatoes
  • 2 tablespoons tomato puree
  • 2 tablespoons olive oil
  • 1 vegetarian stock cube
  • ½ teaspoon ground coriander
  • ⅓ teaspoon ground cumin and onion granules each
  • ½ teaspoon coarse sea salt or to taste
  • 4 tablespoons parsley finely chopped
US Customary - Metric

Instructions

  • In a pot heat up the oil, add the onion, garlic and red pepper, stir and cook gently for 3 minutes.
  • Add the canned tomatoes, chickpeas (plus the water from 1 can), spices, tomato puree, harissa paste and stock cube, cover and bring to the boil then lower the heat and simmer for 30 minutes stirring occasionally.
  • Remove from the heat and adjust the seasoning if needed. Garnish with fresh parsley and serve.

Notes

  • Tweak the amounts of harissa, coriander and cumin to suit your taste. I recommend making the stew as per Instructions and adjusting the amount of heat and spice, if needed, once it's ready and you've tasted it. If you want more heat add cayenne, chili pepper or hot paprika.
  • I added approx. 160 ml of chickpea water (from 1 can) to the stew.
  • Red sweet pointed pepper: substitute red bell pepper if preferred.
  • I used fresh parsley for garnish but cilantro/coriander would work well too.
  • If you prefer not to use chickpea water add approx. 130 ml regular water (or to taste) instead.
  • Best served hot. Tastes great the next day too!
  • Serve with rice, couscous, bulgur wheat, quinoa, pita bread or fresh crusty bread. This stew can also be served with fried/poached eggs for breakfast.
  • Refrigerate, covered, for up to 3 days. Reheat in the microwave.
  • Freeze for up to 3 months. 

Nutrition

Serving: 1serving | Calories: 151kcal | Carbohydrates: 19g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Sodium: 666mg | Potassium: 394mg | Fiber: 6g | Sugar: 4g | Vitamin A: 430IU | Vitamin C: 13mg | Calcium: 63mg | Iron: 2mg