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Harissa Vegetable Stew

Harissa Vegetable Stew

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  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 20 Minutes
  • Cook Time: 50-65 Minutes
  • Total Time: 70 Minutes (+Rest Time)
  • Yield: 5-6 Servings 1x
  • Category: Stew
  • Method: Stovetop
  • Diet: Vegan


Bursting with comforting flavors and packed with hearty, nutritious veggies, this Harissa Vegetable Stew is sure to tantalize your taste buds.



Base Ingredients:

  • 1 medium yellow onion, fine dice
  • 1 red bell pepper, small dice
  • 1 carrot, grated *
  • 2 Tablespoon minced garlic
  • 1 Tablespoon minced ginger
  • 2 cups low-sodium vegetable broth *
  • 2 cups water
  • 1 Tablespoon lemon juice
  • 1 Tablespoon reduced-sodium tamari *
  • 1 – [ 14 oz. can ] petite diced tomatoes
  • 1 – [ 15 oz. can ] chickpeas, drained and rinsed
  • 3 cups red-skinned potatoes, unpeeled, 5/8-inch cubes *
  • 4 to 8 dried apricots, quartered (or ¼ cup golden raisins)
  • ¼ teaspoon baking soda * 

Spice/Herb Ingredients:

  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 Tablespoon dried minced onions
  • 23 teaspoons harissa seasoning *
  • 1 teaspoon cumin
  • 1 teaspoon sweet paprika
  • ½ teaspoon smoked paprika
  • Pinch cinnamon (optional)
  • 1 teaspoon sea salt (+/-) * 

Other Ingredients:

  • 1 Tablespoon tahini *
  • 1 teaspoon pure maple syrup (+/-) *
  • 2 cups chopped baby kale (or baby spinach)

Optional Toppings:

  • Hummus
  • Fresh chopped cilantro
  • Plant Yogurt

Serving Ideas:

  • Flatbread
  • Couscous (quinoa or rice)


  1. Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
  2. In a large skillet or pot, add the diced onions, carrots, and red bell peppers, sauté over medium-high heat until the veggies begin to soften, approximately 7 to 9 minutes, stirring periodically to prevent burning. Add a tablespoon or so of water if they start to stick and/or to prevent burning.
  3. Add the minced garlic and minced ginger sauté for 30 seconds, then add all the remaining Base Ingredients (except the baking soda) and Spice/Herb Mix, stir well to combine. Bring the mixture to a boil, then lower to a low-boiling simmer, stir in the baking soda to combine.  Simmer for 30 to 45 minutes or until the potatoes are perfectly tender, stirring occasionally.
  4. Once the potatoes are tender, add the tahini and maple syrup, stirring to thicken the stew, then add the chopped baby kale. Simmer for several minutes.
  5. Remove the stew from the stove and allow to sit for 5 minutes for the flavors to marry. Serve over couscous (or quinoa) with some freshly chopped cilantro and a dollop of hummus (or plant yogurt).


*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.   

*Servings: 5 to 6