Harissa Lentil Stew with Green Vegetables
This spicy, comforting stew combines red lentils, tomatoes, and green vegetables in a richly spiced broth infused with harissa paste, garlic, and warm Mediterranean seasonings. It’s naturally vegan, gluten-free, and deeply satisfying.
Total Time
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Serves: 4–6
Ingredients
Main Ingredients:
2 tbsp olive oil
1 onion, finely chopped
3 garlic cloves, minced
1 tsp ground cumin
1 tsp smoked paprika
1 tsp ground coriander (optional)
2 tbsp harissa paste (adjust to taste)
1 cup red lentils, rinsed
1 (14 oz) can crushed tomatoes
4 cups vegetable broth (or water + bouillon)
1–2 cups green vegetables (chopped kale, spinach, chard, or baby greens)
Salt and pepper, to taste
Juice of ½ lemon, for brightness
Optional Garnishes:
Fresh parsley or cilantro
A dollop of yogurt (dairy or plant-based)
Crushed red pepper or chili oil
Instructions
1. Sauté Aromatics:
Heat olive oil in a large pot over medium heat.
Add chopped onion and sauté for 5 minutes until softened.
Stir in garlic, cumin, paprika, and coriander. Cook for 1 minute until fragrant.
2. Add Harissa and Tomatoes:
Stir in harissa paste and cook for another 30 seconds.
Add crushed tomatoes and mix well.
3. Add Lentils and Broth:
Stir in lentils and pour in the vegetable broth.
Bring to a boil, then reduce to a simmer. Cover and cook for 15–20 minutes, stirring occasionally, until lentils are tender and slightly broken down.
4. Add Greens:
Stir in the chopped greens and simmer for 2–3 more minutes, until wilted.
Add lemon juice, and season with salt and pepper to taste.
5. Serve:
Ladle into bowls and garnish with herbs or yogurt if desired. Serve with crusty bread or over rice.
Notes & Tips
Harissa: Use mild or hot depending on your spice tolerance. Add gradually and taste.
Greens: Kale and chard add texture, while spinach and baby greens wilt quickly.
Protein Boost: Add canned chickpeas or white beans for extra substance.
Meal Prep: This stew keeps well in the fridge for 4–5 days and freezes beautifully.
Frequently asked questions FAQs
Q: Can I use green or brown lentils instead of red?
A: You can, but increase the simmering time by 10–15 minutes as they take longer to cook and stay more firm.
Q: Is this stew spicy?
A: It has a gentle to medium heat depending on the harissa used. Use less for a milder version or add chili flakes for more heat.
Q: Can I blend it for a creamier texture?
A: Yes! Blend half of the stew for a thicker consistency, or use an immersion blender briefly.
Nutrition Information
Calories: 200 kacl
Protein: 14g
Carbohydrates: 36g
Fat: 9g
Fiber: 11g
Sodium: 480mg