Chickpea Vegetable Stew

Love potatoes but think it’s not healthy to eat them? Switch to fingerling potatoes. When cooked properly – their skins should on – it brings so many health benefits and means no harm to your weight loss plan:

  • vitamin B6
  • vitamin C
  • potassium
  • fiber
  • low calories
  • complex carbs

Chilly fall and winter is the perfect time for soups and stews. What can be better than enjoying a bowl of delicious broth, warming our body and soul? Excellent as a hot appetizer, lunch or dinner meal by itself, this soup is one of the hits in my family. It is vegetarian with bell peppers, pearl onions and fingerling potatoes, yet the chickpeas bring the protein to balance out this dish. And the best part, it only takes 35 min to cook.

I’d like to point your attention on a special ingredient in this recipe. It is Harissa and I personally discovered it with this recipe. Harissa is basically a paste of peppers, herbs and spices, often times smoked. Coming from  North Africa, specifically Tunisia it is usually served with breads, couscous and stews. It is easy enough to make your own, but you can find jarred versions in most grocery stores. My favorite brand is Mina Harissa , there are mild and spicy options. I recently found that Trader Joe’s carries Harissa, which is great (I tried). People suggest pairing harissa with eggs hummus, roasted vegetables, pastas and burgers.


Chickpea Vegetable Stew
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Chickpea Vegetable Stew
Prep Time:
10 minutes
Cook Time:
25 minutes
Total Time:
35 minutes

Vegetarian Chickpea Stew with heavenly delicious broth of coconut milk, harissa and vegetable stock.

Yield: 4
Category: soup, lunch, stew, vegetarian
Cuisine: Middle Eastern
  • 2 tbsp coconut oil
  • 1 cup pearl onions, halved
  • 2 bell peppers, thinly sliced
  • 1/2 lb fingerling potatoes, halved
  • 2 garlic cloves, minced
  • 1 tbsp fresh ginger, finely chopped
  • 1 tbsp harissa paste
  • 2 cups vegetable stock, or water
  • 1 (15 oz) can chickpeas/garbanzo beans, drained and rinsed
  • 2 cups unsweetened coconut milk
  • 2 tbsp fresh lemon juice
  • salt and pepper to taste
  • 3 tablespoon chopped cilantro for serving
  1. In a saucepan heat oil over medium heat, add onions and bell pepper and cook until browned on medium to low heat, about 5 minutes.
  2. Add potatoes, garlic, harissa, ginger and cook for 2 more minutes.
  3. Add stock/water and chickpeas and bring to boil.
  4. Cover and simmer for 12-14 minutes.
  5. Add coconut milk and bring to simmer.
  6. Stir in the lemon juice + salt and pepper.
  7. Remove from heat and sprinkle with cilantro.
  8. Divide into plates and enjoy!

Stick to original ingredients list and use fingerling potatoes if you can. This really makes the difference.

Nutrition information
Calories per serving:504.99 kcal
Fat per serving:33.86 g
Saturated fat per serving:27.54 g
Carbs per serving:43.9 g
Protein per serving:12.09 g
Fiber per serving:9.19 g
Sugar per serving:7.29 g
Sodium per serving:1103.97 mg
Nutrition label for Chickpea Vegetable Stew
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  1. Pingback: Lohikeitto, Creamy Salmon Soup | GourmetoZ

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