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Chickpea and Tahini Harissa Stew
Serves 4
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.
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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:
- calories 349
- protein 12 g
-
total fat
17 g
- sat. fat 2 g
-
total carbohydrates
40 g
- sugars 9 g
- fibre 4 g
- sodium 675 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.
