Tunisian Vegetable Stew
Warm your soul with the vibrant flavors of Tunisian Vegetable Stew, a comforting and nutritious dish bursting with aromatic spices and wholesome ingredients. This vegan-friendly recipe features a hearty medley of potatoes, carrots, zucchini, and bell peppers simmered in a richly spiced broth infused with harissa paste, cumin, cinnamon, and coriander. Protein-packed chickpeas and a tangy finish of fresh lemon juice and cilantro elevate this stew to a satisfying one-pot meal. Perfect for a cozy dinner or meal prep, this Tunisian classic is ready in under an hour and pairs beautifully with crusty bread or fluffy couscous. Ideal for those seeking a flavorful, plant-based recipe with a touch of Mediterranean warmth!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, diced onion
- 3 minced garlic cloves
- 2 tablespoons harissa paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 2 medium, peeled and diced potatoes
- 2 medium, sliced carrots
- 1 medium, chopped zucchini
- 1 large, diced red bell pepper
- 15 ounces canned diced tomatoes
- 4 cups vegetable broth
- 15 ounces, drained and rinsed canned chickpeas
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh cilantro
- 1 tablespoon fresh lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 5-7 minutes, stirring occasionally, until soft and translucent.
Stir in the minced garlic, harissa paste, ground cumin, ground coriander, and ground cinnamon. Cook for 1-2 minutes until fragrant.
Add the diced potatoes, carrots, zucchini, and red bell pepper to the pot. Stir well to coat the vegetables with the spice mixture.
Pour in the diced tomatoes (with their juices) and vegetable broth. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the vegetables are tender.
Add the chickpeas, salt, and black pepper to the pot. Stir and simmer for an additional 10 minutes.
Turn off the heat and stir in the chopped cilantro and fresh lemon juice.
Taste and adjust seasoning as necessary. Serve the stew hot, optionally with crusty bread or over couscous.
Nutrition Facts
Calories |
463 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 2.9 g | 15% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1627 mg | 71% | |
| Total Carbohydrate | 67.7 g | 25% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 17.5 g | ||
| Protein | 16.0 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 161 mg | 12% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1574 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
