Description
A flavorful and hearty Chickpea, Tomato, and Harissa Stew with a refreshing Herby Yogurt topping, a Middle Eastern-inspired dish that is both satisfying and nutritious.
Ingredients
Scale
Stew:
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1–2 tablespoons harissa paste (adjust to taste)
- 1 (14.5-ounce) can diced tomatoes
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1/2 cup vegetable broth or water
- Salt and pepper to taste
Herby Yogurt Topping:
- 1/2 cup Greek yogurt
- 1 tablespoon chopped fresh mint
- 1 tablespoon chopped fresh cilantro or parsley
- Juice of 1/2 lemon
Instructions
- Prepare the Stew: Heat olive oil in a medium saucepan over medium heat. Sauté onion until softened. Add garlic, cumin, smoked paprika, and harissa paste, cooking until fragrant. Add tomatoes, chickpeas, and broth. Simmer for 15–20 minutes.
- Make the Herby Yogurt: Mix Greek yogurt with mint, cilantro or parsley, and lemon juice in a bowl.
- Serve: Top the stew with herby yogurt and serve hot with flatbread or rice.
Notes
- For a creamier texture, mash a few chickpeas into the stew while simmering.
- Adjust harissa to your spice preference.
- This dish keeps well and can be made ahead for meal prep.
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 6 g
- Sodium: 520 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 5 mg
