Stew with tofu and harissa is a quick and easy dish that fits perfectly into the program any day of the week. I love these quick and easy recipes that taste great, fill you up and are super healthy. Since I still had a tofu in the fridge and parallel harissa paste has attracted me, I thought, why not make a stew out of it. Shortly thereafter, I was already in the kitchen and have schnibbled the ingredients. The preparation is really simple and while you prepare the stew, you can think in parallel, what else make but nice to serve with it. I just had some jacket potatoes with it and thought it was really tasty. The coconut yogurt makes it still really nice and creamy and fresh. I would say a culinary dream for this fall.
Stew with tofu and harissa
This simple stew consists of a few steps and requires no special cooking skills. First, I put some olive oil in the pan and heat it. Add a red onion, garlic and the diced tofu. This is all sautéed together briefly until the onions are slightly translucent and nicely browned. Continue with the spices cumin and paprika, tomato paste, chickpeas, tomato passata, green beans, harissa paste, maple syrup, tamari and lemon juice. Now all that’s missing is a little water to deglaze, put the lid on and let our hearty stew simmer.
I use frozen green beans, but a zucchini, fresh spinach leaves or kale will also work to add some green. For a side dish, I’m thinking rice, naan bread, naan bread gluten-free, cauliflower rice, millet or a piece of sourdough bread.
TIP: You can order harissa paste online or find it in any well-stocked supermarket.
Quick vegan stews
This quick and easy stew scores on all levels. It’s quick to make, full of complex carbohydrates, low in fat and high in fiber. The chickpeas are another nutritional bomb that add a final healthy touch. I am a very big fan of harissa and could always pack it in everywhere. It adds quite a wonderful, oriental flair to the dish and is a quick and easy way to spice up vegan dishes. Sometimes I make a quick dip of it with vegetable yogurt, harissa, fresh garlic, salt, pepper and lemon juice. Simply wonderful!
If you are looking for other quick and healthy recipes today, I have the following suggestions for you:
- Chickpeas Tikka Masala
- Eggplant tomato pan
- Quick Masala Chickpea Curry
- Burritos with Spanish rice and tempeh
- Vegan jambalaya
- Burger with black beans
- Falafel patties with black beans
The stew with tofu and harissa is:
- High protein
- Easy to make
Craving this healthy, hearty stew? I wish you a lot of fun in recooking and of course a review at the bottom of this page. If you post a picture, use the hashtag #veganevibes.
Stew with tofu and harissa
FOR CHICKPEA PAN:
- 15 ml Olive oil more at will
- 1 Piece red onion peeled and diced
- 2 Piece Garlic cloves peeled and pressed
- 200 g Tofu natural, 1 package, pressed and cut into cubes
- 1 tbspn Cumin ground
- 1 tbspn Paprika powder
- 30 g Tomato paste
- 400 g Chickpeas Strained and washed well
- 400 g Tomato passata or canned tomatoes
- 200 g green beans frozen or fresh, alternative 100g baby spinach or kale
- 30 g Harissa paste
- 15 ml maple syrup
- 30 ml Tamari or any other soy sauce of your choice
- 30 ml Lemon juice
- 125 ml Water
- Salt and pepper to taste
- Basmati rice
- Cauliflower rice
- Sourdough bread
- If serving rice as a side dish, prepare now.
- FOR THE CHICKPEA PAN Heat a frying pan or pot until hot. Pour in the oil and sauté the onion and garlic. Add tofu and continue to sauté.15 ml Olive oil, 1 Piece red onion, 2 Piece Garlic cloves, 200 g Tofu
- Add cumin, paprika, tomato passata, green beans, harissa paste, maple syrup, tamari and lemon juice and continue stirring until combined. Add water, stir again, cover and simmer over medium heat for 15 minutes. NOTE: If using fresh beans, cooking time may be longer.1 tbspn Cumin, 1 tbspn Paprika powder, 30 g Tomato paste, 400 g Chickpeas, 400 g Tomato passata, 200 g green beans, 30 g Harissa paste, 15 ml maple syrup, 30 ml Tamari, 30 ml Lemon juice, 125 ml Water
- When the cooking time is over, season to taste and divide into plates. Serve with your choice of side dishes and enjoy!Salt and pepper to taste, Basmati rice, Cauliflower rice, Millet, Sourdough bread
- Store leftovers in an airtight container in the refrigerator for up to 3 days (without rice) or freeze.