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Cal Smart Harissa Shrimp and Chickpea Stew
Quick
Under 650 Calories
Cal Smart Harissa Shrimp and Chickpea Stew

with Buttered Ciabatta

Difficulty: 2/3
Northern African

Smoky and complex North African spices are combined with chili-garlic sauce to infuse this dish with intense flavours. Ciabatta points are perfect dippers for this visually appealing and wholesome stew!

Allergens

Barley
Sulphites
Soy
Wheat
Milk
Shrimp

Utensils

Large Pot
Measuring Spoons
Strainer
Large Non-Stick Pan
Measuring Cups
Medium Bowl
Paper Towel
Peeler

Tags

Quick
Under 650 Calories
Ingredients
Shrimp

Shrimp

285 g

Harissa Spice Blend

Harissa Spice Blend

2 tbsp

Chili-Garlic Sauce

Chili-Garlic Sauce

1 tbsp

Chickpeas

Chickpeas

370 mL

Tomato Sauce Base

Tomato Sauce Base

2 tbsp

Carrot

Carrot

1 unit(s)

Yellow Onion

Yellow Onion

1 unit(s)

Baby Spinach

Baby Spinach

56 g

Vegetable Stock Powder

Vegetable Stock Powder

1 tbsp

Parsley

Parsley

3.5 g

Unsalted Butter

Unsalted Butter

2.5 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Ciabatta Roll

Ciabatta Roll

1 unit(s)

Preparation
1
Prep

Before starting, preheat the broiler to high.Remove 1/2 tbsp (1 tbsp) butter from the fridge and set aside to come up to room temperature.Wash and dry all produce. Peel, then cut half the onion (whole onion for 4 ppl) into 1/4-inch pieces.Peel, then quarter carrot lengthwise. Cut into 1/4-inch half-moons.Roughly chop spinach.Roughly chop half the parsley (use all for 4 ppl).Using a strainer, drain and rinse shrimp.

2
Sauté aromatics

Heat a large pot over medium-high heat.When hot, add 1 tbsp (2 tbsp) butter, then swirl the pot until melted. Add carrots and onions. Cook, stirring occasionally, until softened, 2-3 min. Season with salt and pepper.Add chili-garlic sauce, tomato sauce base and 4 tsp (8 tsp) Harissa Spice Blend. Cook, stirring constantly, until fragrant, 30 sec.

3
Stew chickpeas

Add chickpeas with canning liquid to the pot with aromatics. Cook, scraping up any bits sticking to the bottom of the pot, 1 min.Add stock powder and 2 cups (3 1/2 cups) water. Bring to a simmer.Once simmering, reduce heat to medium. Cover and cook, stirring occasionally, until carrots are tender, 10-12 min.Add spinach. Cook, stirring often, until wilted, 1 min. Season with salt and pepper, to taste.

4
Sauté shrimp

When stew is halfway done, heat a large non-stick pan over medium-high heat.While the pan heats, add shrimp to a medium bowl, then pat dry with paper towels. Season with pepper and remaining Harissa Spice Blend. Toss to coat.When the pan is hot, add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.Add shrimp. Cook, flipping halfway through, until shrimp just turn pink, 2-3 min.** Remove the pan from heat.

5
Toast ciabatta

Meanwhile, halve ciabatta, then spread 1/2 tbsp (1 tbsp) softened butter on cut sides. Arrange directly on the top rack of the oven, cut-side up. Broil until golden-brown, 1-2 min. (TIP: Keep an eye on ciabatta so they don't burn!)Halve ciabatta again, diagonally.

6
Finish and serve

Divide stew between bowls. Top with shrimp. Sprinkle parsley over top.Serve buttered ciabatta alongside for dipping.

Nutrition per serving

550

kcal

Calories

20

g

Fat

10

g

Saturated Fat

60

g

Carbohydrate

9

g

Sugar

13

g

Dietary Fiber

33

g

Protein

220

mg

Cholesterol

2780

mg

Sodium

1

g

Trans Fat

1450

mg

Potassium

225

mg

Calcium

5.75

mg

Iron

2/3
Spicy
Under 650 Calories
2/3
Spicy
Under 650 Calories
2/3
Spicy
Quick
Under 650 Calories
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