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Tuna and Harissa Chickpea Stew – North African-inspired Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

Are you on the hunt for a weight loss recipe that’s as satisfying as it is healthy? Meet your new favorite: Tuna and Harissa Chickpea Stew.

This flavorful dish is a celebration of North African-inspired spices, featuring protein-packed tuna, fiber-rich chickpeas, zesty preserved lemons, and the fiery kick of harissa. Not only does this stew tantalize your taste buds, but it also supports your wellness goals—whether it’s weight loss or simply maintaining a balanced diet.

Let’s dive into what makes this recipe a must-try!

Why You’ll Love This Stew

  • Packed with Nutrients: This stew is loaded with protein, healthy fats, and fiber, making it a well-rounded meal.
  • Supports Weight Loss: The high protein and fiber content help keep you full longer, reducing the temptation to overeat.
  • Quick and Easy: With simple ingredients and minimal prep time, you’ll have a hearty meal ready in no time.
  • Versatile: Customize the spice level, add veggies, or adjust portions based on your preferences.

According to studies, meals rich in protein and fiber can reduce hunger and calorie intake by 20–25%. That’s where this stew shines—it’s both nutritious and delicious!

The Star Ingredients

Each ingredient in this recipe serves a purpose, combining flavor with nutritional value:

  • Tuna: A lean source of protein, tuna is low in calories but rich in omega-3 fatty acids, which promote heart health.
  • Chickpeas: High in fiber and protein, chickpeas support digestion and keep you feeling satisfied.
  • Harissa: This North African chili paste adds a smoky, spicy depth to the stew. Capsaicin in chili can boost metabolism.
  • Preserved Lemons: A staple in North African cooking, preserved lemons bring tangy, salty, and slightly sweet notes to the dish.
  • Vegetables: Tomatoes, onions, and garlic enhance the stew’s flavor and nutrient profile.

Recipe: Tuna and Harissa Chickpea Stew

Serves: 4 | Prep Time: 10 minutes | Cook Time: 30 minutes

Ingredients:

  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 garlic cloves, minced
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 2 tablespoons harissa paste (adjust to taste)
  • 1 can (14 oz) diced tomatoes
  • 1 cup low-sodium chicken or vegetable broth
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (5 oz) tuna packed in water, drained
  • 1 preserved lemon, finely chopped (or zest of 1 fresh lemon if unavailable)
  • Salt and black pepper, to taste
  • Fresh cilantro or parsley, chopped, for garnish

Instructions:

  1. Sauté the Aromatics:
    • Heat olive oil in a large pot over medium heat.
    • Add the onion and cook until softened, about 5 minutes.
    • Stir in the garlic, cumin, and coriander, and cook for another minute until fragrant.
  2. Build the Base:
    • Stir in the harissa paste and diced tomatoes. Cook for 2–3 minutes to let the flavors meld.
    • Add the broth and chickpeas. Bring to a gentle boil, then reduce heat to simmer.
  3. Incorporate the Tuna and Lemon:
    • Gently stir in the tuna, breaking it up into chunks.
    • Add the preserved lemon, adjusting the amount to your taste. Simmer for 10–15 minutes.
  4. Season and Serve:
    • Taste and season with salt and black pepper as needed.
    • Garnish with fresh cilantro or parsley before serving.

Nutritional Benefits of Tuna and Harissa Chickpea Stew

This dish isn’t just delicious—it’s a powerhouse of health benefits.

  • Calories: Around 300–350 calories per serving, depending on portion size.
  • Protein: Each serving delivers about 25–30 grams of protein, supporting muscle repair and growth.
  • Fiber: Chickpeas contribute 8 grams of fiber per serving, aiding digestion and reducing hunger.

Statistically, meals high in fiber can reduce the risk of heart disease by 16% and lower cholesterol levels by up to 10%.

Tips for Customizing Your Stew

  • Spice Level: If you’re not a fan of heat, start with 1 tablespoon of harissa and add more to taste.
  • Extra Veggies: Add spinach, kale, or zucchini for more vitamins and minerals.
  • Plant-Based Option: Swap the tuna for additional chickpeas or lentils for a vegetarian version.

Why This Recipe Fits Weight Loss Goals

Eating for weight loss doesn’t mean sacrificing flavor. The Tuna and Harissa Chickpea Stew offers:

  • High Satiety: Protein and fiber work together to keep hunger at bay.
  • Balanced Nutrition: With carbs, protein, and healthy fats, it’s a complete meal.
  • Low-Calorie Density: You can enjoy a generous portion without exceeding calorie limits.

Incorporating meals like this into your diet can make weight management enjoyable rather than restrictive.

Wrapping It Up: Savor Every Spoonful

Whether you’re a foodie exploring new flavors or someone focused on healthier eating, the Tuna and Harissa Chickpea Stew ticks all the boxes. Its bold, vibrant taste and nourishing ingredients will make it a regular in your recipe rotation.

Plus, the simplicity of this dish proves that wholesome meals don’t have to be complicated.

Give it a try today, and let this North African-inspired stew bring warmth, comfort, and a touch of spice to your table. Remember, a satisfying meal like this is one step closer to a healthier you.