Creamy Harissa Chickpeas

Prepare a cozy harissa chickpea stew that’s comforting and delicious! This one-pot meal is packed with protein and fiber, thanks to chickpeas simmered in a creamy, spicy tomato harissa sauce with spinach.

Why You’ll Love Harissa Chickpeas

I love chickpeas, so much so that I’ve already shared a (constantly growing) round-up of my favorite vegan chickpea recipes. I mean, they’re inexpensive, loaded with nutrients, fiber, and plant-based protein, and so quick (using canned) to turn into hearty, satisfying meals like harissa chickpeas.

With only simple, inexpensive pantry ingredients, this spicy chickpea stew is easy to prepare and loaded with bold flavors – smoky, spicy, creamy, and a little sweet. It’s also spice adjustable, can be bulked up with extra veggies, is meal-prep and freezer-friendly, and makes for a hearty, healthy, filling, and satisfying weeknight dinner. It’s naturally dairy-free, gluten-free, and high-protein, too.

You might also enjoy my Moroccan chickpea stew, lentil stew, and one-pot green lentil dal.

The Ingredients and Substitutes

• Olive oil
• Garlic and onion
• Harissa paste: I use regular, though rose harissa should work, too (check the FAQs for subs).
• Tomatoes: I love using seasonal cherry tomatoes/baby plum tomatoes. However, canned fire-roasted tomatoes will work, too, year-round and will save you about 25-30 minutes!
• Italian seasoning: Dried oregano or thyme works in a pinch.
• Seasonings: Make bold harissa chickpeas with just smoked paprika, cumin, garlic powder, salt, and black pepper. I also add nutritional yeast (optional) for a subtle cheesy, umami flavor.
• Chickpeas: Use canned chickpeas for ease (regular or reduced-sodium). This recipe also works with white beans (cannellini or butter beans) or even lentils. 
• Canned coconut milk: I prefer full-fat. Alternatively, use blended silken tofu or a dairy-free cream alternative.
• Leafy greens: Use spinach or kale to add body and a heap of nutrients. Other greens also work, like collard greens, mustard leaves, etc.

Recipe Variations

• An acid: A splash of lemon juice or apple cider/balsamic vinegar adds brightness.
• Lemon zest/preserved lemons: For a little tang and citrusy brightness.
• Dried fruit: for a hint of sweetness, add raisins, pomegranate, dried apricot, etc.
• Potato/sweet potato: (or pumpkin/butternut squash) Add pre-cooked or simmer in the stew until tender. You’ll likely need more liquid.
• Other veg: Bulk up the chickpea stew with peas, zucchini, bell peppers, carrot, etc.
• Tofu/tempeh: For extra protein.

Please read the recipe card below for the full ingredients list, measurements, complete recipe method, and nutritional information.

How to Make Harissa Chickpea Stew

• First, if using fresh cherry tomatoes, spread them across a baking tray/dish, drizzle with olive oil, sprinkle with salt and Italian seasoning, toss well, then roast in a preheated oven at 360°F/180°C for 25-30 minutes.

• Meanwhile, peel and dice the onion, mince the garlic, and heat the olive oil in a large, heavy-based skillet over medium heat.

• Once hot, sauté the onion for 3-4 minutes, then add the garlic for a minute, stirring occasionally.
• Add the roasted tomatoes, harissa paste, all seasonings, and chickpeas, and stir well.

• Cook for 1-2 minutes, then stir in the canned coconut milk, bring to a simmer, and cook over medium-low until it thickens.

• Add the spinach or kale and simmer until wilted (about 2 minutes), stirring occasionally.

• Finally, remove it from the heat and serve drizzled with a swirl of coconut milk – enjoy!

How To Serve?

To garnish: i.e., pickled red onions, toasted pine nuts/almonds, fresh herbs (parsley or cilantro), a swirl of dairy-free Greek yogurt, etc.

Yogurt–based sauce: Like tzatziki or herby yogurt with garlic, lemon, and dill.

Bread: A piece of (gluten-free) crusty bread or flatbread like naan, potato flatbread, or pita bread.

Grains: i.e., fluffy rice (white, brown, flavored), cauliflower rice, couscous, farro, quinoa.

Potatoes: Serve with roasted or mashed potatoes. A baked sweet potato works well, too.

Vegetables: Like steamed or roasted broccoli, cauliflower, green beans, asparagus, etc.

Storage Information

Store: In an airtight container in the fridge for 4-5 days. It will taste even better on day two!

Freeze: Separate the spicy chickpea stew into freezer-safe containers, a lidded silicone muffin mold, or Ziplock bags for up to 3 months. Then, thaw in the fridge overnight.

Reheat: Use a stovetop or microwave (in 30-second increments, stirring between) to reheat the stew until piping hot. Add extra broth/milk if needed.

FAQs

What Is Harissa Paste?

Harissa paste is a type of sweet-smoky-spicy chili pepper paste from Maghreb in Northwest Africa, made with roasted sweet and spicy red peppers, garlic, oil, and several herbs and spices (like caraway seeds, cumin, coriander, etc.). There is also a ‘rose harissa’ version made with rose petals.

It’s commonly used to add flavor to soups, stews, sauces, and grains or in marinades/rubs for meat or veg.

How to Substitute Harissa?

While the flavor won’t be exact, you could substitute this spicy pepper paste with a similar product, adding extra spices like smoked paprika, garlic, lemon, cumin/coriander/caraway, etc.

• Turkish hot pepper paste (Biber Salçası)
• Another chili paste
• Sriracha
• Tomato paste + red pepper flakes/cayenne pepper

How Spicy are Harissa chickpeas?

Two tablespoons of harissa paste should make it a nice medium-level spiciness. Increase or reduce it, to taste.

Recipe Top Tips

For more depth: Bloom the spices by sauteing them with the garlic and/or optionally caramelize the onions while the tomatoes roast for rich depth.

To adjust the spice: For a milder sauce, use 1 tbsp harissa paste and/or sub tomato paste. For a hotter sauce, use more paste and/or add chili/cayenne pepper or chili flakes.

To adjust the consistency: For a thinner chickpea stew, add plant-based milk. For a thicker stew, simmer it longer, mash some chickpeas, or add cornstarch slurry (½ tbsp + water).

More Vegan Chickpea Recipes

• Eggplant chickpea curry
• Garlic broccoli chickpea stir-fry
• Chickpea vegetable fritters
• Chickpea pasta soup
• Vegan chickpea shakshuka
• Chickpea-stuffed zucchini boats

If you try this easy vegan Harissa chickpea stew recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan—I love seeing them.

Harissa Chickpeas

Author: Michaela Vais

Prepare a cozy harissa chickpea stew that's comforting and delicious! This one-pot meal is packed with protein and fiber, thanks to chickpeas simmered in a creamy, spicy tomato harissa sauce with spinach.

5 from 8 votes

Servings 4

Prep 15 minutes mins

Cook 30 minutes mins

Total 45 minutes mins

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Video

Ingredients

 

1x2x3x

• ▢ 11 oz (330 g) cherry tomatoes halved (see notes)
• ▢ 1 ½ Tbsp olive oil divided
• ▢ Salt, black pepper, and Italian seasoning to taste
• ▢ 1 medium onion diced
• ▢ 4 cloves of garlic minced
• ▢ 2 Tbsp harissa paste (see FAQs for subs)
• ▢ ½ tsp smoked paprika
• ▢ ½ tsp ground cumin
• ▢ ½ tsp garlic powder
• ▢ 2-3 Tbsp nutritional yeast optional
• ▢ 1 (15 oz) can chickpeas drained
• ▢ 1 cup (240 ml) canned coconut milk
• ▢ 2 oz (60 g) spinach or kale

Instructions

 

• You can watch the short video for visual instructions.

  First, if using fresh cherry tomatoes, spread them across a baking tray/dish, drizzle with a little olive oil, sprinkle with salt and Italian seasoning, toss well, then roast in a preheated oven at 360°F/180°C for 25-30 minutes.
• Meanwhile, peel and dice the onion, mince the garlic, and heat the olive oil in a large, heavy-based skillet over medium heat.
• Once hot, sauté the onion for 3-4 minutes, then add the garlic for a minute, stirring occasionally.
• Add the roasted tomatoes, harissa paste, all seasonings, and chickpeas, and stir well.
• Cook for 1-2 minutes, then stir in the canned coconut milk, bring to a simmer, and cook over medium-low until it thickens.
• Add the spinach and simmer until wilted (about 2 minutes), stirring occasionally.
• Finally, remove it from the heat and serve drizzled with a swirl of coconut milk – enjoy!

Notes

• Tomatoes: Instead of roasting the cherry tomatoes, you can use a can of fire-roasted tomatoes. This will save you about 25-30 minutes!
• To adjust the spice: For a milder sauce, use 1 tbsp harissa paste and/or sub tomato paste. For a hotter sauce, use more paste and/or add chili/cayenne pepper or chili flakes.
• To adjust the consistency: For a thinner chickpea stew, add plant-based milk. For a thicker stew, simmer it longer, mash some chickpeas, or add cornstarch slurry (½ tbsp + water).

Nutrition Facts

Harissa Chickpeas

Amount per Serving

Calories

327

% Daily Value*

Fat

 

18

g

28

%

Saturated Fat

 

9

g

45

%

Sodium

 

557

mg

23

%

Potassium

 

447

mg

13

%

Carbohydrates

 

24

g

8

%

Fiber

 

8.8

g

35

%

Sugar

 

9

g

10

%

Protein

 

12

g

24

%

Vitamin A

 

103

IU

2

%

Vitamin C

 

15

mg

18

%

Calcium

 

83

mg

8

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

 

Nutrition information is an estimate and has been calculated automatically

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