Tunisian Bean and Chickpea Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
58%
Tunisian Bean and Chickpea Stew

Suggestions


Welcome to a culinary journey that takes you straight to the vibrant heart of Tunisia with this delightful Bean and Chickpea Stew! Perfectly suited for those who embrace a vegetarian, vegan, gluten-free, and dairy-free lifestyle, this hearty dish is not only nourishing but also bursting with flavor. With a health score of 58, it’s a guilt-free indulgence that you can enjoy any time of the day.

This stew is a celebration of wholesome ingredients, featuring a medley of chickpeas and navy beans that provide a rich source of plant-based protein. The addition of fresh tomatoes, aromatic garlic, and a hint of harissa brings a delightful warmth and depth to the dish, while the pumpkin adds a touch of sweetness and a beautiful pop of color. Whether you’re looking for a comforting soup, a flavorful starter, or a satisfying snack, this recipe fits the bill perfectly.

Ready in just 60 minutes, this stew is an excellent choice for meal prep or a cozy family dinner. With 8 generous servings, it’s ideal for sharing with loved ones or enjoying as leftovers throughout the week. So, gather your ingredients, fire up your pressure cooker, and get ready to savor the rich, comforting flavors of this Tunisian Bean and Chickpea Stew!

Ingredients

  • medium tomatoes diced chopped canned
  • cup chickpeas drained (garbanzos)
  • cup navy beans dried drained (I used cannellini)
  • cloves garlic minced
  • tsp harissa (buy it at Middle Eastern stores or make it yourself)
  • medium onion chopped
  • tsp paprika 
  • cups pumpkin raw peeled cut into 1/2-inch cubes
  • servings salt and pepper to taste
  • cups water 

Equipment

  • frying pan
  • stove
  • pressure cooker

Directions

  1. Drain and proceed with the recipe.
  2. Place the drained beans and chickpeas into the pressure cooker with the water. Bring to high pressure and cook for 12 minutes. Allow pressure to come down naturally. (On the stove-top, cook until the beans are soft, adding more water as necessary. Allow about 2 hours for this.) While the beans are cooking, spray a non-stick or well-seasoned frying pan, and sauté onions until they are beginning to brown. Stir in the garlic and tomatoes, and cook for another 10 minutes ( 5 minutes for canned tomatoes).
  3. Add the tomato mixture, pumpkin, harissa, and seasonings to the beans, and bring to a boil. Cover and cook over medium heat until pumpkin is very tender, about 30 minutes.
  4. Add more water if necessary.
  5. Serve sprinkled with parsley. Makes 8-10 servings.

Nutrition Facts

Calories159kcal
Protein21.48%
Fat5.99%
Carbs72.53%

Properties

Glycemic Index
21.22
Glycemic Load
3.3
Inflammation Score
-9
Nutrition Score
15.65347840475%

Flavonoids

Apigenin
0.01mg
Luteolin
0.49mg
Isorhamnetin
2.07mg
Kaempferol
0.28mg
Myricetin
0.05mg
Quercetin
8.68mg

Nutrients percent of daily need

Calories:158.91kcal
7.95%
Fat:1.11g
1.71%
Saturated Fat:0.15g
0.94%
Carbohydrates:30.27g
10.09%
Net Carbohydrates:20.81g
7.57%
Sugar:6.07g
6.75%
Cholesterol:0mg
0%
Sodium:303.9mg
13.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.97g
17.93%
Vitamin A:2690.31IU
53.81%
Fiber:9.47g
37.86%
Manganese:0.74mg
37.11%
Folate:147.12µg
36.78%
Copper:0.42mg
20.85%
Vitamin B1:0.29mg
19.25%
Potassium:648.16mg
18.52%
Magnesium:71.87mg
17.97%
Phosphorus:179.38mg
17.94%
Iron:2.97mg
16.53%
Vitamin B6:0.3mg
14.77%
Vitamin C:11.76mg
14.26%
Zinc:1.55mg
10.36%
Calcium:90.11mg
9.01%
Vitamin B2:0.14mg
7.95%
Vitamin B3:1.35mg
6.77%
Selenium:4.21µg
6.02%
Vitamin E:0.88mg
5.86%
Vitamin B5:0.47mg
4.71%
Vitamin K:3.88µg
3.7%