Tunisian Bean And Chickpea Stew Recipes

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LABLABI (TUNISIAN CHICKPEA SOUP)



Lablabi (Tunisian Chickpea Soup) image

There are myriad ways to cook lablabi, the classic, cumin and garlic scented chickpea soup from Tunisia. This version, adapted from Joe Yonan's cookbook "Cool Beans" (Ten Speed Press, 2020), has crunchy, spice-sprinkled chickpeas garnishing the top, and a creamy, silky broth made from puréeing some of the chickpeas and stirring them back into the pot. It's earthy and satisfying, with a chile kick from harissa and a bright tanginess from a squeeze of lemon at the end.

Provided by Melissa Clark

Categories     soups and stews, main course

Time 2h30m

Yield 6 to 8 servings

Number Of Ingredients 17

1 3/4 cup cooked chickpeas, or 1 (15-ounce) can chickpeas, drained and rinsed
2 teaspoons extra-virgin olive oil
1/2 teaspoon kosher salt, plus more to taste
1 teaspoon za'atar, plus more to taste
1 1/2 cups dried chickpeas, soaked overnight and drained
1/4 cup plus 3 tablespoons extra-virgin olive oil, plus more for serving
2 bay leaves
1 1/2 teaspoon kosher salt, plus more to taste
1/2 loaf hearty rustic bread (about 8 ounces)
1 cup chopped onion, from 1 medium onion
6 garlic cloves, minced or finely grated
1 tablespoon ground cumin, plus more for serving
1 tablespoon tomato paste
1 tablespoon harissa paste, plus more for serving
3 tablespoons fresh lemon juice
1 tablespoon finely grated lemon zest, for serving
1/2 cup chopped flat-leaf parsley, for serving

Steps:

  • Prepare the crispy chickpeas: Transfer chickpeas to a rimmed baking sheet lined with a clean dish towel or paper towels. Cover with another towel (or paper towels) on top, rubbing gently to dry. Remove top towel and let air-dry for at least 30 minutes and preferably 1 hour.
  • As chickpeas dry, start preparing the soup: In a Dutch oven or heavy stockpot, combine soaked chickpeas, 5 cups water, 1 tablespoon olive oil, bay leaves and 1/2 teaspoon salt over high heat. Bring to a boil for 2 to 3 minutes, then reduce heat to a simmer, cover and cook until chickpeas are tender, about 1 to 2 hours.
  • Heat oven to 400 degrees. While chickpeas are cooking, cut bread into thick slices, then tear slices into bite-size pieces. Place bread in one layer on large rimmed baking sheet and toast until crisp and light brown, about 10 minutes. Let cool on pan and set aside.
  • Finish the crunchy chickpeas: Raise oven temperature to 425 degrees. Remove the towels from baking sheet with the chickpeas, and toss the chickpeas with 2 teaspoons olive oil, 1/2 teaspoon salt and za'atar until well coated. Roast until golden and crispy, about 13 to 18 minutes, tossing halfway through. When chickpeas are still hot, sprinkle lightly more salt. Taste and add more salt or za'atar, or both, if you'd like.
  • When the chickpeas for the soup are tender, discard bay leaves. Using a slotted spoon, transfer 2 cups of chickpeas, 1/2 cup of chickpea cooking liquid and 1/4 cup olive oil to a blender or food processor, and purée until smooth. (Alternatively, you can use an immersion blender to blitz half the chickpeas into a rough purée. Add the olive oil before puréeing. The broth won't be as silky as it would be puréed in a regular blender, but it will taste just as good.)
  • In a large skillet over medium-high, heat the remaining 2 tablespoons oil until shimmering. Add the onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook until golden, about 2 minutes. Add the remaining 1 teaspoon salt, 1 tablespoon cumin and tomato paste and cook, stirring, until fragrant, 1 minute. Add a splash of the chickpea cooking liquid to the pan, and bring to a simmer to deglaze, scraping up the browned bits on the bottom of the pan. Turn off heat.
  • Add chickpea purée and onion mixture to soup, along with harissa and lemon juice, and stir well. Add a little water if soup seems too thick, and more salt, if needed.
  • To serve, divide toasted bread pieces among soup bowls, then ladle in soup. Garnish with lemon zest, parsley, olive oil, more cumin and some of the crispy chickpeas - you'll have leftovers. Serve hot, with more harissa on the side.

SPICY LENTIL & CHICKPEA STEW



Spicy Lentil & Chickpea Stew image

This recipe came to me from a friend who had worked at a health food store. I changed a few things until I found a version that my family loved. My son doesn't like things too spicy, so I make the stew milder for him and add a sprinkle of extra spice in mine. My husband, who farms, works outdoors for long hours at a time and finds this soup hearty enough to keep him satisfied. -Melanie MacFarlane, Bedeque, Prince Edward Island

Provided by Taste of Home

Categories     Dinner

Time 8h25m

Yield 8 servings (2-3/4 quarts).

Number Of Ingredients 12

2 teaspoons olive oil
1 medium onion, thinly sliced
1 teaspoon dried oregano
1/2 teaspoon crushed red pepper flakes
2 cans (15 ounces each) garbanzo beans or chickpeas, rinsed and drained
1 cup dried lentils, rinsed
1 can (2-1/4 ounces) sliced ripe olives, drained
3 teaspoons smoked paprika
4 cups vegetable broth
4 cans (8 ounces each) no-salt-added tomato sauce
4 cups fresh baby spinach
3/4 cup fat-free plain yogurt

Steps:

  • In a small skillet, heat oil over medium-high heat. Add onion, oregano and pepper flakes; cook and stir until onion is tender, 8-10 minutes. Transfer to a 5- or 6-qt. slow cooker., Add chickpeas, lentils, olives and paprika; stir in broth and tomato sauce. Cook, covered, on low 8-10 hours, until lentils are tender. Stir in spinach. Top servings with yogurt.

Nutrition Facts : Calories 266 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 712mg sodium, Carbohydrate 45g carbohydrate (11g sugars, Fiber 10g fiber), Protein 14g protein. Diabetic Exchanges

TUNISIAN CHICKPEA STEW WITH HARISSA



Tunisian Chickpea Stew with Harissa image

This North African Chickpea and Carrot Stew is hearty and flavorful - perfect for fall and winter. Serve with crusty bread or serve over cous cous. Vegan adaptable.

Provided by Sylvia Fountaine | Feasting at Home Blog

Categories     Main

Time 50m

Number Of Ingredients 27

3 tablepoons olive oil
1 onion, diced
3 large carrots, peeled and cut into ½ inch thick half moons (and their tops, chopped -tops are optional)
6 cloves garlic, rough chopped
1 tablespoon fresh thyme or sage (or sub a couple bay leaves)
3/4 teaspoon salt
1/2 teaspoon pepper
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon smoked paprika
1 teaspoon turmeric ( or use freshly grated )
1 teaspoon fennel seeds
2 tablespoons tomato paste
2 medium tomatoes- diced
1 cup white wine
4 cups veggie broth or chicken stock
4 cups cooked chickpeas ( pre-cook 1 1/5 cups dried- or 3 cans,drained)
1 bunch lacinato kale, chopped into 1-2 inch ribbons.
1 cup carrot tops, optional, chopped
Garnish with- a drizzle of olive oil, or a swirl of plain greek yogurt ( or sour cream, or labneh ) and a drizzle of Harissa Paste.
¾ cup olive oil
1 teaspoon vinegar (apple cider, red or white wine)
2 tablespoons plus two teaspoons cumin
2 tablespoons plus two teaspoons smoked paprika
1 ¾ teaspoons cayenne or chipotle powder
1 ¾ teaspoons salt
12 garlic cloves

Steps:

  • In a large heavy bottom pot or Dutch oven, heat the oil over medium-high heat.
  • Add the onion, and saute 2-3 minutes until fragrant. Lower heat to medium, add the carrots and garlic, thyme and salt and pepper and sauté 6-7 minutes, stirring often.
  • Add the cumin, coriander, smoked paprika, turmeric, fennel seeds and tomato paste, and saute until the paste darkens about 2 minutes.
  • Add the tomatoes and wine. Bring to a boil, scraping up the brown bits. Reduce by half, about 5 minutes.
  • Add the broth or stock.
  • Add the chickpeas, kale and carrot tops, bring to a simmer, and simmer on med-low heat 10-15 minutes.
  • Taste for salt, adjust and add more if necessary.
  • Swirl a teaspoon of harissa paste at a time for added flavor ( Alternatively, you could add it to individual bowls)
  • To serve, divide among bowls and either drizzle with olive oil, or swirl in yogurt, and a little more harissa to taste. Serve with crusty bread.
  • To make the Quick Harissa Paste- Place oil and vinegar in a blender, then gradually add spices, salt and garlic until all is blended well. Store in a jar in the fridge- up to 2 weeks. Makes ¾ cup.

Nutrition Facts : ServingSize 1.5 cups- without the yogurt or harissa paste, Calories 196 calories, Sugar 4.1 g, Sodium 507.5 mg, Fat 8 g, SaturatedFat 1.1 g, TransFat 0 g, Carbohydrate 25.4 g, Fiber 7.8 g, Protein 7.6 g, Cholesterol 0 mg

TUNISIAN BEAN AND CHICKPEA STEW



Tunisian Bean and Chickpea Stew image

The original recipe calls for pumpkin, but I prefer sweet potatoes in my stew. Use more or less harissa to suit your taste.

Provided by strawberrybird

Categories     Stew

Time 40m

Yield 8 serving(s)

Number Of Ingredients 11

1 (15 ounce) can cannellini beans
1 (15 ounce) can chickpeas
6 cups water
3 medium onions, chopped
4 garlic cloves, minced
1 (15 ounce) can diced tomatoes
2 cups raw pumpkin or 2 cups sweet potatoes, peeled and cut into 1/2-inch cubes
2 -4 teaspoons harissa
1 teaspoon paprika
salt and pepper
parsley, for garnish (optional)

Steps:

  • In large pot, cook onions until translucent.
  • Add remaining ingredients and cook until boiling. Reduce heat to simmer and cook, covered, for 20-30 minutes or until potatoes or pumpkin is tender.
  • Sprinkle with parsley when serving for color, if desired.

TUNISIAN BEEF STEW (LIFTIYYA)



Tunisian Beef Stew (Liftiyya) image

This recipe comes from the book "Real Stew". The name on the book was: Turnip,Tomato, Chickpea, and Spinach Stew with Beef from Tunisia (pretty long name). I'm posting the recipe as it appears on the book, but I made it on the crock pot, adding the chickpeas and spinach in the last 1/2 hour.

Provided by MsPia

Categories     Stew

Time 2h30m

Yield 4 serving(s)

Number Of Ingredients 16

1 lb stew meat, cut into 1-inch cubes
2 tablespoons tabil, Tabil-Tunisian Spice Mix
1/2 teaspoon black pepper
1/4 cup extra virgin olive oil, plus
2 tablespoons extra virgin olive oil
1 onion, chopped
1 lb fresh tomato, chopped
1 1/2 cups water
2 teaspoons harissa, Harissa Paste
1/2 cup canned chick-peas
2 teaspoons cayenne pepper
1 1/2 lbs turnips, peeled and quartered
2/3 cup parsley, finely chopped
10 ounces spinach, cut into strips
2 teaspoons kosher salt
1 lemon, juice of

Steps:

  • Roll the meat in Tabil and black pepper.
  • In a casserole, heat the olive the oil over medium heat.
  • Brown the meat with the onions until coated with a syrupy gravy, 5 to 6 minutes. Add the tomatoes, 1 cup of the water, the Harissa, chickpeas, and cayenne, and bring to a boil, stirring.
  • Reduce the heat to low, cover and cook until the meat is tender, about 1 1/2 hours.
  • Add the remaining 1/2 cup of water, the turnips, parsley, spinach, and salt, season with black pepper, and cook until the turnips are easily pierced with a skewer, about an hour.
  • Stir in the lemon juice and serve.

Nutrition Facts : Calories 605.4, Fat 43.4, SaturatedFat 11.8, Cholesterol 76, Sodium 1210.2, Carbohydrate 29.9, Fiber 8.4, Sugar 11.4, Protein 27.5

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