Harissa Spiced Mediterranean Stew

The Mediterranean region is famous for its aromatic spices, bold flavours, and hearty stews. Today, we’ll take a culinary journey to the heart of the Mediterranean with a delightful and nutritious plant-based recipe: Harissa Spiced Mediterranean Stew. This recipe beautifully combines the essence of Mediterranean cuisine with a touch of spice and the protein powerhouse – tofu. Let’s dive into this delectable recipe and discover why its ingredients are so good for you.

The Rich History of Mediterranean Stews

Before we embark on our cooking adventure, let’s briefly explore the history of Mediterranean stews. Stews have been a staple in Mediterranean cuisine for centuries, reflecting the diverse cultures that have influenced the region over time. These dishes are renowned for their use of fresh, seasonal ingredients and aromatic spices, making them both delicious and nutritious.

Mediterranean stew that is Good For You!

1. Tofu: Tofu is a versatile plant-based protein that’s rich in essential amino acids, iron, and calcium. It’s also a great source of healthy fats.
2. Olive Oil: Olive oil is a cornerstone of Mediterranean cuisine and is packed with heart-healthy monounsaturated fats and antioxidants.
3. Chipotle Paste: Chipotle paste adds a smoky, spicy kick to the tofu. It contains capsaicin, which may boost metabolism and have anti-inflammatory properties.
4. Aubergine (Eggplant): Aubergine is low in calories and high in fibre, making it an excellent addition to a balanced diet.
5. Green Beans: Green beans are a good source of vitamins A and C, as well as dietary fibre. They promote digestion and support overall health.
6. Cherry Tomatoes: Cherry tomatoes are rich in antioxidants, particularly vitamin C and lycopene, which contribute to skin health and overall well-being.
7. Tomato Paste: Tomato paste provides a concentrated source of vitamins and lycopene, which has been associated with various health benefits.
8. Harissa Paste: Harissa paste is a flavourful blend of chili peppers, spices, and herbs. It adds a fiery kick and is rich in vitamins and antioxidants.
9. Marigold Bouillon (or Veg Stock Alternative): Bouillon or vegetable stock provides a savoury base for the stew, enhancing its flavor.
10. Soy Sauce: Soy sauce adds depth and umami to the stew while providing a salty kick.
11. Bulgar Wheat: Bulgar wheat is a whole grain that’s high in fibre and provides a steady source of energy.
12. Pumpkin Seeds: Pumpkin seeds are packed with essential nutrients, including magnesium, zinc, and healthy fats.

Customise the Harissa Spiced Stew:

Customisation is key when preparing the Harissa Spiced Mediterranean Stew. You can adjust the level of spice by adding more or less harissa paste to suit your taste buds. Additionally, feel free to vary the vegetables to include your favourites or seasonal produce. This stew is highly adaptable, allowing you to tailor it to your preferences.

1. Grains: Instead of bulgar wheat, try these grains:
   • Quinoa: Provides a protein boost and a slightly nutty flavour.
   • Brown Rice: Offers a hearty and wholesome alternative.
   • Couscous: Cooks quickly and has a light, fluffy texture.
   • Farro: Adds a chewy, nutty element to the stew.
2. Vegetables: Feel free to customise the vegetable selection to your liking or based on seasonal availability:
   • Courgette: Adds a mild, slightly sweet flavour.
   • Bell Peppers: Bring sweetness and colour to the stew.
   • Spinach or Kale: For extra greens and nutrients.
   • Sweet Potatoes: Provide a hearty, sweet contrast.
3. Protein: If you want to increase the protein content, consider these additions:
   • Chickpeas: A classic choice that complements the Mediterranean flavours.
   • Lentils: Cooked lentils can provide a hearty, earthy taste.
   • Tempeh: Cubed and sautéed tempeh can be a protein-packed alternative to tofu.
4. Spice Level: Adjust the heat to your preference by varying the amount of harissa paste. If you prefer milder flavours, reduce the harissa; for extra spiciness, add more.
5. Fresh Herbs: While the recipe mentions parsley, you can experiment with other fresh herbs like cilantro, mint, or basil for different flavour profiles.
6. Toppings: Get creative with toppings to enhance the dish’s texture and flavour. Some options include chopped nuts (e.g., almonds or pine nuts), a drizzle of olive oil, or a squeeze of lemon juice for brightness.

Ingredients

For the Tofu:

• 200g tofu, cubed
• 1 tbsp olive oil
• 1 tbsp chipotle paste

For the Stew:

• 1 tbsp olive oil
• Green beans
• Cherry tomatoes, chopped
• 200ml boiling water
• 2 tbsp tomato paste
• 1 tbsp harissa paste
• 1 tsp Marigold Bouillon (or veg stock alternative)
• 1 tbsp soy sauce
• 100g bulgar wheat
• Pumpkin seeds (for garnish)

Instructions

1. Preheat your oven to 180°C (350°F). In a bowl, toss the tofu cubes with olive oil and chipotle paste. Spread them on a baking sheet and roast for 30 minutes, adding the cubed aubergine halfway through. This will give the tofu and aubergine a delicious smoky flavour and crispy texture.
2. In a wide-based pan, heat 1 tablespoon of olive oil. Sauté the green beans until they start to soften.
3. Add the chopped cherry tomatoes to the pan with the green beans and sauté until the tomatoes begin to break down.
4. In a jug, mix 200ml of boiling water with tomato paste, harissa paste, Marigold Bouillon (or veg stock alternative), and soy sauce. Stir until well combined.
5. Pour the tomato mixture into the pan with the green beans and tomatoes. Simmer the stew until it thickens, and the flavors meld together.
6. While the stew simmers, cook the bulgar wheat according to package instructions.
7. Stir the roasted tofu and aubergine into the tomato stew and simmer for an additional 5 minutes to allow the flavors to meld.
8. To serve, spoon the stew over the cooked bulgar wheat and sprinkle with pumpkin seeds for a delightful crunch and added nutrition.

Harissa Spiced Mediterranean Stew is not only a burst of flavour but also a nutritional powerhouse. By combining the goodness of tofu, vegetables, and aromatic spices, this dish brings the essence of the Mediterranean to your plate. It’s a perfect choice for a hearty and healthy plant-based meal. Enjoy the vibrant flavours and the health benefits this dish has to offer!

Don’t forget to share your culinary creations with us using the hashtag #TheHappyDiet and #EatSmileInspire, and stay tuned for more delightful recipes from around the globe!

Print Recipe

Harissa Spiced Mediterranean Stew

Spice up your dinner routine with a Harissa Spiced Mediterranean Stew.

Prep Time10 minutes mins

Cook Time35 minutes mins

Total Time45 minutes mins

Course: Main Course

Cuisine: Mediterranean

Diet: Low Fat, Vegan, Vegetarian

Keyword: healthy recipe, mediterranean recipe, plant based recipe, stew, the happy diet

Servings: 2 servings

Ingredients

For the tofu:

• 200 g tofu cubed
• 1 tbsp olive oil
• 1 tbsp chipotle paste

For the stew:

• 1 tbsp olive oil
• Green beans
• Cherry tomatoes chopped
• 200 ml boiling water
• 2 tbsp tomato paste
• 1 tbsp harissa paste
• 1 tsp Marigold Bouillon or veg stock alternative
• 1 tbsp soy sauce
• 100 g bulgar wheat
• Pumpkin seeds for garnish

Instructions

• Preheat your oven to 180°C (350°F). In a bowl, toss the tofu cubes with olive oil and chipotle paste. Spread them on a baking sheet and roast for 30 minutes, adding the cubed aubergine halfway through. This will give the tofu and aubergine a delicious smoky flavour and crispy texture.
• In a wide-based pan, heat 1 tablespoon of olive oil. Sauté the green beans until they start to soften.
• Add the chopped cherry tomatoes to the pan with the green beans and sauté until the tomatoes begin to break down.
• In a jug, mix 200ml of boiling water with tomato paste, harissa paste, Marigold Bouillon (or veg stock alternative), and soy sauce. Stir until well combined.
• Pour the tomato mixture into the pan with the green beans and tomatoes. Simmer the stew until it thickens, and the flavours meld together.
• While the stew simmers, cook the bulgar wheat according to package instructions.
• Stir the roasted tofu and aubergine into the tomato stew and simmer for an additional 5 minutes to allow the flavors to meld.
• To serve, spoon the stew over the cooked bulgar wheat and sprinkle with pumpkin seeds for a delightful crunch and added nutrition.

Notes

Customisation: Don’t be afraid to play with the spice levels in this Harissa Spiced Mediterranean Stew. Adjust the amount of harissa paste to your preferred level of heat. You can also experiment with different veggies based on what’s in season or your personal taste.

Grains of Choice: While the recipe suggests using bulgar wheat, you can substitute it with other grains like couscous, quinoa, or brown rice for a different texture or added nutrition.

Toppings: Get creative with toppings! In addition to pumpkin seeds, consider garnishing your stew with fresh herbs like parsley or cilantro, a drizzle of tahini, or a dollop of dairy-free yogurt for a creamy contrast.

Doubling the Recipe: If you’re cooking for a larger group, simply double the ingredients to make a bigger batch. It’s a versatile recipe that can be scaled up or down as needed.

Leftovers: Like many stews, this one tastes even better the next day as the flavours have had time to meld. Store any extra stew in the fridge for a quick and delicious meal the following day.