Harissa Butterbean Stew with Herby Yogurt

Name: Harissa Butterbean Stew with Herby Yogurt
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Cuisine: Moroccan, African
Ingredients: 2 tbsps olive oil; 1 yellow onion, sliced; 6 cloves garlic, minced; 1 tsp cumin; 1 tsp thyme; 3 tbsps harissa paste; 1 tbsp tomato paste; 1/2 cup dry white wine; 500g tomatoes, chopped (14oz canned tomatoes); 2 tsps salt; 2 cups dried butter beans, cooked (keep them in their cooking liquid) or 2 14oz cans (drained and rinsed if you are using canned) *chickpeas or cannellini beans will also work; 1/2 cup water; handful of fresh parsley, finely chopped; 1 cup vegan yogurt, I used homemade soy yogurt; 2 tbsp capers, finely chopped; 1 clove garlic, grated; zest of half a lemon; 1 tbsp lemon juice (juice of about 1/2 lemon); 1/2 tsp salt; black pepper to taste; handful parsley, finely chopped; handful cilantro, finely chopped

5 steps

Prep:20minCook:15min

Updated at: Wed, 17 Jan 2024 08:57:35 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories293 kcal (15%)

Total Fat9 g (13%)

Carbs38.7 g (15%)

Sugars10.9 g (12%)

Protein11.4 g (23%)

Sodium1821 mg (91%)

Fiber12.4 g (44%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Heat olive oil in a large sauté pan over medium heat. Add onion and cook until translucent, about 4 minutes. Add garlic cumin and thyme and toast for about 2 minutes. Then add harissa and tomato paste and cook for another 2-3 minutes to lightly caramelize both pastes.

Step 2

Pour in white wine and scrape anything stuck to the bottom of the pan, stirring until most of the wine has cooked off, about 2 minutes. Stir in the tomatoes and salt and bring to a simmer. Lower the heat and cook until the tomatoes breakdown, about 15-20 minutes (closer to 20 minutes for fresh tomatoes).

Step 3

In the meantime, make your herby yogurt. Simply stir together all of the ingredients in a bowl and place in the fridge for later.

Step 4

Add butterbeans along with water to the pan. Stir and bring to a simmer. Lower the heat and simmer for another 7-10 minutes. Taste for salt level and adjust as needed. Stir through chopped parsley.

Step 5

Serve with steamed jasmine rice or bread (sourdough, pita, and naan are all good options!) and a generous dollop of the herby yogurt. Enjoy!