Tomato & harissa stew with cheddar dumplings

Vegetarian
Health score
31%
Tomato & harissa stew with cheddar dumplings
55 min.
4
577kcal

Suggestions


Looking for a hearty and satisfying dish that’s perfect for lunch or dinner? Our Tomato & Harissa Stew with Cheddar Dumplings is a delightful vegetarian option that will tantalize your taste buds and warm your soul. This vibrant stew is packed with fresh vegetables, including juicy plum tomatoes, crisp courgettes, and protein-rich chickpeas, all simmered together with the bold flavors of harissa. The addition of aromatic onion and celery creates a comforting base that invites you to dig in.

The pièce de résistance of this dish is the fluffy cheddar dumplings that offer a rich, cheesy contrast to the zesty stew. Made with self-raising flour and buttery goodness, these dumplings bake to golden perfection in the oven, providing a delightful texture that complements the savory stew. At just 577 calories per serving, you can indulge guilt-free, knowing that you’re treating yourself to a wholesome meal.

Ready in just 55 minutes, this recipe is not only easy to prepare but also perfect for a gathering with friends or family. So gather your ingredients, roll up your sleeves, and get ready to excite your palate with this delectable Tomato & Harissa Stew with Cheddar Dumplings. It’s a meal that promises to deliver both nourishment and satisfaction, leaving everyone wanting more!

Ingredients

  • tbsp unrefined sunflower oil 
  •  onion chopped
  •  celery stalks sliced
  • 400 plum tomatoes canned
  • tbsp harissa 
  • large courgettes halved sliced
  • 400 chickpea drained canned
  •  vegetable stock cube 
  • 25 butter diced
  • 200 self-raising flour 
  • tsp double-acting baking powder 
  • 75 extra mature cheddar finely grated
  • 100 ml milk 

Equipment

  • oven
  • knife
  • casserole dish

Directions

  1. Heat the oil in a large wide-topped casserole dish with a lid, then fry the onion and celery for 5 mins until softening and starting to colour. Tip in the tomatoes and a can of water, then stir in the harissa, courgettes and chickpeas, and crumble in the stock cube. Cover and simmer for 18 mins until the veg is almost tender.
  2. Heat oven to 200C/180C fan/gas
  3. Meanwhile, rub the butter into the flour and baking powder with a good pinch of salt, then mix in the cheese with a round-bladed knife. Two mins before the stew is ready, pour the milk into the dumpling mix and stir with the knife to make a dough. Turn out onto your work surface (no need to flour it), lightly shape into a sausage and cut into 8 equal pieces. 3
  4. Put the dumplings on top of the stew and bake in the oven for 15-20 mins until golden and cooked through.

Nutrition Facts

Calories577kcal
Protein15.93%
Fat30.9%
Carbs53.17%

Properties

Glycemic Index
102.94
Glycemic Load
31.59
Inflammation Score
-9
Nutrition Score
30.462608347768%

Flavonoids

Naringenin
0.68mg
Apigenin
0.12mg
Luteolin
0.05mg
Isorhamnetin
1.38mg
Kaempferol
0.28mg
Myricetin
0.14mg
Quercetin
7.24mg

Nutrients percent of daily need

Calories:576.7kcal
28.83%
Fat:20.2g
31.08%
Saturated Fat:8.21g
51.29%
Carbohydrates:78.21g
26.07%
Net Carbohydrates:65.95g
23.98%
Sugar:14.72g
16.35%
Cholesterol:35.28mg
11.76%
Sodium:544.98mg
23.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.43g
46.85%
Manganese:1.87mg
93.42%
Folate:253.39µg
63.35%
Vitamin C:46.67mg
56.57%
Fiber:12.26g
49.04%
Phosphorus:451.37mg
45.14%
Selenium:29.93µg
42.76%
Calcium:334.36mg
33.44%
Vitamin A:1613.84IU
32.28%
Potassium:1118.78mg
31.97%
Copper:0.61mg
30.56%
Vitamin B6:0.57mg
28.58%
Magnesium:112.8mg
28.2%
Iron:4.46mg
24.78%
Vitamin B2:0.4mg
23.33%
Zinc:3.5mg
23.33%
Vitamin E:3.11mg
20.72%
Vitamin K:21.63µg
20.6%
Vitamin B1:0.3mg
20.18%
Vitamin B3:2.49mg
12.46%
Vitamin B5:1.15mg
11.48%
Vitamin B12:0.35µg
5.81%
Vitamin D:0.4µg
2.64%