Harissa Chickpea Stew with Sweet Potato
User Reviews
5
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Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
4
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Calories
227 kcal
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Course
Main Course
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Cuisine
Moroccan, Vegan, gluten-free
Harissa Chickpea Stew with Sweet Potato
Description
The stew begins with toasting red pepper flakes in oil before adding paprika, cumin, coriander, and lime zest to release aromas. Onions and garlic are sautéed with salt until softened, creating a flavorful base. Chickpeas, cubed sweet potato, fresh mint, and salt are incorporated, then simmered with water and tomato paste until the sweet potatoes are tender and the flavors meld.
The dish balances the warmth of spices with the freshness of mint and lime zest, producing a comforting stew with texture contrasts from tender sweet potatoes and chickpeas. Variations include adding other vegetables or using prepared harissa paste. Garnishes like cilantro, mint leaves, lime, and avocado brighten the final presentation.
Instant Pot instructions are provided for quicker preparation. The recipe suggests using coconut milk in place of water for a creamier variation. Nutritional information applies per serving, noting the hearty nature of the dish for satisfying meals.
Ingredients
Harissa Mix:
- 1/2 tsp red pepper flakes
- 1 tsp paprika or smoked paprika
- 1/2 tsp guajillo chili powder or New Mexico or other mild chili powder
- 1 tsp ground cumin or caraway
- 1 tsp ground coriander
- lime zest of half fruit
Stew:
- 2 tsp olive oil
- 1/2 onion chopped, medium
- 5 cloves garlic finely chopped
- 2 cup chickpeas cooked
- 7 to 8 oz sweet potato about 1 large, cubed
- 2 tbsp mint fresh
- 3/4 tsp salt (less or more depending on if the chickpeas are salted)
- 1 cup water
- 2 tbsp tomato paste or use 1/4 cup thick puree/sauce
- cilantro mint, lime and avocado for garnish
Instructions
- Heat a skillet over medium heat. When the skillet is hot, add the red pepper flakes and toast them until they change color or get fragrant.
- Add the paprika, cumin, coriander and mix for a few seconds. Add zest and oil and mix in. Add onion, garlic and a good pinch of salt and cook for 3 minutes, stirring occasionally. If the spices start to burn or stick, add a splash of water and mix in. (Or use 1 tbsp or more harissa paste instead of the spices (pepper flakes to coriander). Cook the onion, garlic Add to the oil after the onion and garlic are starting to golden.)
- Add the chickpeas, sweet potato, mint and salt and mix in. Cover and cook for 5 mins. Add water, tomato paste and mix in. *Cover and cook for 15 mins or until sweet potato is cooked through, stir once in between. Uncover and cook for a minute to reduce liquid if needed. *(add other veggies like red bell pepper, zucchini, eggplant for variation).
- Taste and adjust salt and flavor. If the stew is too hot, add in some coconut milk or cashew cream and serve with avocado. If you used premade harissa paste, add more if needed and mix in(flavors vary with brand). Add some smoked paprika for smokyness, black pepper or cayenne for heat, cinnamon for flavor variation.
- Garnish with cilantro, mint, a good splash of lime juice. Serve with crusty bread or flatbread.
Notes
- Try adding tomatoes or coconut milk in place of water for a creamier stew and different flavor profile.
- Instant Pot method: sauté spices and aromatics, then pressure cook chickpeas, sweet potato, and tomato paste for 3 minutes, followed by natural pressure release.
- Add fresh herbs, lime zest, and avocado as garnishes to enhance freshness and texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 227 kcal
% Daily Value*
| Calories | 227kcal | 11% |
| Carbohydrates | 39g | 13% |
| Protein | 9g | 18% |
| Fat | 4g | 6% |
| Sodium | 442mg | 18% |
| Potassium | 579mg | 12% |
| Fiber | 9g | 36% |
| Sugar | 8g | 16% |
| Vitamin A | 8740IU | 175% |
| Vitamin C | 7.5mg | 8% |
| Calcium | 75mg | 8% |
| Iron | 3.5mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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