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Harissa Chickpea Stew

A one-pot vegetarian stew with chickpeas, sweet potato, baby spinach, and harissa paste. Spinach contains beta-carotene and lutein for anti-aging. Chickpeas provide protein.

From The Young Forever Cookbook

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 the olive oil in a large pot over medium heat. Add the onion and sauté until translucent, about 6 minutes. Add the sweet potato and carrot and continue cooking until softened, about 8 minutes. Stir in the garlic, ginger, and cilantro stems and season with the salt and pepper. Add the harissa, cumin, and cinnamon stick and cook for a minute or so, until fragrant. Add the diced tomatoes and stock. Bring to a boil, then reduce to a simmer and cook for 30 minutes. Add the chickpeas and apricots and continue cooking for 10 minutes.
  2. Stir in the baby spinach and cook until wilted, about 2 minutes. Season to taste with salt and garnish with reserved cilantro leaves. Serve immediately.

Active Compounds

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

  • Resistant starch
    From: Chickpeas
  • Polyphenols
    From: Chickpeas
  • Dietary fiber
    From: Chickpeas
  • Folate
    From: Chickpeas
  • B vitamins
    From: Chickpeas
  • Beta-carotene
    From: Sweet Potatoes, Spinach
  • Lutein
    From: Spinach
  • Zeaxanthin
    From: Spinach
  • Vitamin K1
    From: Spinach
  • 6-Shogaol
    From: Ginger
  • Gingerols
    From: Ginger
  • Curcumin
    From: Turmeric

May Support

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

  • Heart disease
    Reduces risk of · via Chickpeas
  • Cancer
    Reduces risk of · via Chickpeas
  • Obesity
    Reduces risk of · via Chickpeas
  • Aging
    Reduces risk of · via Chickpeas
  • High blood sugar
    Improves · via Resistant starch
  • Age-Related Hearing Loss
    Protects against · via Polyphenols
  • Alzheimer's disease
    Protects against · via Polyphenols
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Cognitive decline
    Reduces risk of · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • High Homocysteine
    Addresses · via B vitamins
  • DNA Damage
    Protects against · via Spinach
  • Sarcopenia
    Improves · via Spinach
  • Skin Aging
    Protects against · via Spinach
  • Age-Related Macular Degeneration
    Protects against · via Lutein
  • Cataracts
    Reduces risk of · via Lutein
  • Rheumatoid arthritis
    Improves · via Ginger
  • Migraine Headache
    Improves · via Ginger
  • Menstrual Pain
    Improves · via Ginger
  • Nausea and Vomiting
    Improves · via Ginger
  • Prostate cancer
    Protects against · via Ginger
  • Heavy Menstrual Bleeding
    Improves · via Ginger
  • Premenstrual Syndrome
    Improves · via Ginger
  • Motion Sickness
    Improves · via Ginger
  • Morning Sickness
    Improves · via Ginger
  • Benign Prostatic Hyperplasia
    Protects against · via Ginger
  • Menopause symptoms
    Improves · via Ginger
  • Pancreatic Cancer
    Protects against · via Turmeric
  • Ulcerative Colitis
    Improves · via Turmeric
  • Endothelial dysfunction
    Improves · via Turmeric
  • Lupus Nephritis
    Improves · via Turmeric
  • Monoclonal Gammopathy of Undetermined Significance (MGUS)
    Protects against · via Curcumin
  • Parkinson's disease
    Protects against · via Curcumin

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