Tunisia · Plant-based · No. 114
Tunisian Harissa Chickpea Stew
One portion, 19 minutes, and only 7 minutes of chopping. Vegan. About 590 kcal and 24 g protein. It brings some heat.
Per portion
590kcal
24 gProtein
71 gCarbs
20 gFat
Calories from protein 17%, carbs 51%, fat 32%. Estimated from the ingredients.
Roughly £1.50 a portion.
VeganSpicy
Method
- 1
Fry the red pepper and garlic in a splash of oil over medium heat for 4 minutes.
- 2
Stir in the harissa and cumin for 30 seconds, then add the chickpeas, chopped tomatoes and a pinch of salt.
- 3
Simmer for 8 minutes, stirring occasionally, until thickened. A bigger batch takes longer to reduce: go by how it looks, not the clock.
- 4
Squeeze in the lemon, taste and add salt, then serve with the crusty bread for scooping.
Cook's notes
- Sizes. Vegetables, fruit and eggs are medium unless the recipe says otherwise. A tin is a standard 400g tin.
- Dairy. Salted or unsalted butter both work; with salted, go easy on any extra salt. Use full-fat soured cream, crème fraîche and yoghurt in anything hot, as low-fat versions split.
- Stock. A cube or pot made up as the packet says. Cubes are salty, so taste before adding more salt.
- Heat. Medium means a gentle sizzle, not spitting. High means the oil shimmers before the food goes in. A simmer is a few lazy bubbles, not a rolling boil. Leave the lid off unless the recipe says to cover.
- Pans. A small saucepan is about 16cm and a frying pan about 24cm. Sauces reduce faster in a wider pan, so go by how it looks rather than the clock.
- Doneness. Chicken and turkey should reach 75°C in the thickest part, pork 65 to 70°C, and beef steak 55°C for medium-rare. Rest steaks and chops for a few minutes before slicing.
- Finishing. Taste before serving. Most dishes want a pinch more salt, and a squeeze of lemon or a splash of vinegar lifts anything rich.
- Leftovers. Cool quickly, cover and keep in the fridge for up to 2 days, then reheat until piping hot. Cooked rice keeps for 1 day and should only be reheated once.
solosupper.co.uk/recipes/tunisian-harissa-chickpea-stew/
