Tahini adds richness to the broth of this satisfying plant-based stew that’s perfect for any nippy night. If possible, prepare this stew a day or two in advance of serving, as the flavours only get better with time. Each bowl is also a rich source of fibre to help bolster digestive health. Look for za’atar and harissa at Middle Eastern grocers.
Hail the harissa
Harissa paste is a spicy condiment that is a staple of North African and Middle Eastern cuisine. It’s made from a blend of chili peppers, garlic, olive oil, and a bunch of aromatic spices including cumin, coriander, and caraway. This vibrant red paste adds a fiery, tangy kick to dishes. But, once stirred into soups and stews, its fieriness is tamed.
Chickpea and Tahini Harissa Stew
Ingredients
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1 1/2 cups (350 mL) finely chopped onion
- 1/2 cup (125 mL) finely chopped celery
- 2 garlic cloves, peeled and finely chopped
- 1 tsp (5 mL) cumin seeds
- 2 tsp (10 mL) harissa paste
- 2 tsp (10 mL) za’atar, or 1 tsp (5 mL) dried thyme
- 1/2 tsp (2 mL) salt
- 4 cups (1 L) low-sodium vegetable broth
- 2 - 14 oz (398 mL) cans chickpeas, drained and rinsed
- 2 cups (500 mL) peeled and finely diced sweet potato
- 3 Tbsp (45 mL) tahini paste
- 1 cup (250 mL) roasted red peppers
- 1/3 cup (80 mL) chopped toasted walnuts
Nutrition
Per serving:
- calories349
- protein12 g
- total fat17 g
- sat. fat2 g
- total carbohydrates40 g
- sugars9 g
- fibre4 g
- sodium675 mg
Directions
01
In large pot, heat oil over medium-high heat. Add onion and celery and cook for 6 minutes. Stir in garlic and cumin seeds; heat for 1 minute. Stir in harissa, za’atar, and salt; heat for 1 minute. Add broth to the pot along with chickpeas, sweet potato, and tahini. Bring to a boil, then cover and simmer over low heat for 25 minutes.
02
Ladle stew into serving bowls and garnish with roasted peppers and walnuts.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
