This January, I'm making an effort to incorporate more plant, bean and grain proteins into my diet. I'm looking to create some hearty, healthy recipes that keep me feeling energized and full!
Eating plants and beans, doesn't mean there can't be oodles of flavour! Harissa paste, one of the main flavour ingredients in this spicy vegetable stew, is a hot chili pepper paste from North Africa (the Magreb area - Tunisia and Libya), and it is loaded with taste.
Harissa paste is commonly made from roasted red peppers, hot chili peppers, garlic, herb and spices such as coriander seeds, cumin, caraway seeds and olive oil.
There are many different recipes for harissa paste, depending on the region of Tunisia you visit. Every local, homemade family recipe varies depending on the type of spicy chili pepper used, and cooking process of those peppers (some regions smoke their chili peppers first).
Harrisa paste can be used on anything. I love adding it as an extra bit of spice to stews or to add aromas to meat dishes. Harissa also adds flavour to sides such as couscous, or can be used as a spread on sandwiches. It's also fabulous for an appetizer, combined with olive oil as a dipping sauce for bread. I could keep going, but if you like a bit of spice, I think you should just go and give it a try!
I used store-bought Harissa paste in this vegetable stew recipe, however there are many great recipes online to make your own! You can find Harissa paste in most grocery stores these days. Mine is from Trader Joe's, but I've also tried brands from Superstore and Save-On Foods.
Let me know if you make the Spicy Tunisian Chickpea and Carrot Stew, I'd love to hear what you think. Send me a pic or add #mykuratedlife to your posts.
Enjoy!
Krista
Spicy Tunisian Chickpea and Carrot Stew
Ingredients
1 tablespoon extra virgin olive oil (+ more for finishing drizzle)
1 medium onion, chopped
3 carrots, peeled and chopped into 1/2" moons
2-3 garlic cloves, diced
1.5 teaspoons cumin
1 teaspoon ground coriander
salt & pepper
2-3 teaspoons Harissa paste (use sparingly if you want less spice)
1/2 cup - 1 cup water (or vegetable stock)
3 medium tomatoes (2 grated and 1 roughly chopped)
1 can whole tomatoes (398 ml) - drained and hand squished)
zest of 1 lemon + juice of 1/2 a lemon (about 1 tablespoon)
1/2 tsp sugar
2 cans (398 ml) chickpeas, drained and rinsed
1 cup spinach
1/4 cup parsley, chopped
1/4 cup cilantro, chopped
1/2 cup plain greek yogurt (optional)
Method
In a large dutch oven, heat 1 tablespoon of extra virgin olive oil over medium-low heat. Add onions and carrots and cook for 3-5 minutes until onions are translucent.
Add cumin and coriander to vegetable mixture and toast for 1-2 minutes (watch the spices, don't let them burn).
Add garlic and cook for 1 minute.
Add 1/2 cup of water to deglaze, reserving the other 1/2 cup to thin stew if needed while simmering (stock could be substituted here). Add 2-3 teaspoons Harissa paste, depending on how much spice you want (the paste is quite potent), mix ingredients together, stirring for 1 minute.
Add all tomatoes, sugar, lemon zest and chickpeas. Bring stew to a low boil and then turn down heat and simmer, stirring occasionally for 30 minutes until slightly thickened. If the stew becomes too thick, then use the reserved water (or stock) to thin.
Add spinach and half of the parsley and half of the cilantro 2 minutes before the stew is finished. Stir gently to wilt the greens. Take off heat and add lemon juice.
Serve stew in bowls with torn crusty bread, or over couscous - the traditional accompaniment. Top stew with a dollop of greek yogurt and a drizzle of extra virgin olive oil. Garnish bowls with the remaining parsley and cilantro.
Recipe Tips:
*Don't want to make it, buy it - I love Trader Joe's Harissa Paste - it's inexpensive and so much flavour!
*Too spicy, omit the Harissa paste add paprika and dried chilis with olive oil to form a paste
*Harissa paste and Harissa powder are not the same thing, this recipe used the paste
*For the tomatoes in this recipe I call for grated, chopped and hand squished. I am purposeful in preparing the tomatoes different ways to add texture to the stew. The grated acts as a thickener, the fresh cut pieces add more firmness and hand squished tomatoes add a chunkier, soft bite. If this is too much work, just roughly chop all of the tomatoes, including the whole canned ones.
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