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Harissa Chickpea Stew

A one-pot vegetarian stew of sweet potato, carrot, chickpeas, dried apricots, and baby spinach spiked with harissa, cumin, and cinnamon for a nutrient-dense North African-inspired meal.

From The Young Forever Cookbook

Harissa Chickpea Stew
Prep
15 min
Cook
1 h
Total
1 h 15 min
Yield
4 to 6 servings
Category
Soup
Cuisine
North African

Nutrition (estimated)

per 1 bowl
Calories
320 kcal
Protein
11 g
Fat
8 g
Carbs
52 g
Fiber
12 g
Sugar
18 g
Sodium
920 mg

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 1 medium red onion, diced
  • 1 large sweet potato, peeled and cubed
  • 1 large carrot, peeled and cubed
  • 2 garlic cloves, finely chopped
  • 1 tbsp finely chopped fresh ginger
  • 0.5 cup tightly packed fresh cilantro
  • 1 tsp kosher salt
  • 0.5 tsp freshly ground black pepper
  • 2 tbsp harissa
  • 2 tsp ground cumin
  • 1 cinnamon stick
  • 2 (28-oz) cans diced tomatoes
  • 4 cups vegetable stock
  • 1 (15.5-oz) can chickpeas, drained and rinsed
  • 0.33 cup dried apricots, roughly chopped
  • 3 cups baby spinach

Instructions

  1. Heat olive oil in a large pot over medium. Sauté onion about 6 min until translucent. Add sweet potato and carrot; cook about 8 min until softened. Stir in garlic, ginger, and cilantro stems; season with salt and pepper. Add harissa, cumin, and cinnamon stick; cook about 1 min until fragrant. Pour in diced tomatoes and stock. Bring to a boil, simmer 30 min. Add chickpeas and apricots; cook 10 min more.
  2. Stir in spinach and cook about 2 min until wilted. Season with salt to taste, garnish with cilantro leaves, and serve.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

From: Chickpeas
From: Chickpeas
From: Chickpeas
From: Chickpeas
From: Chickpeas
From: Sweet Potatoes, Spinach
From: Spinach
From: Spinach
From: Spinach
From: Ginger
From: Ginger
From: Turmeric

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

Reduces risk of · via Chickpeas
Reduces risk of · via Chickpeas
Reduces risk of · via Chickpeas
Reduces risk of · via Chickpeas
Improves · via Resistant starch
Protects against · via Polyphenols
Protects against · via Polyphenols
Protects against · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Reduces risk of · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Reduces risk of · via Folate
Reduces risk of · via Folate
Protects against · via Folate
Addresses · via B vitamins
Protects against · via Spinach
Improves · via Spinach
Protects against · via Spinach
Protects against · via Lutein
Reduces risk of · via Lutein
Improves · via Ginger
Improves · via Ginger
Improves · via Ginger
Improves · via Ginger
Protects against · via Ginger
Improves · via Ginger
Improves · via Ginger
Improves · via Ginger
Improves · via Ginger
Protects against · via Ginger
Improves · via Ginger
Protects against · via Turmeric
Improves · via Turmeric
Improves · via Turmeric
Improves · via Turmeric
Protects against · via Curcumin

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