Recipe for Health: Harissa Chickpea Stew
Perhaps we should be substituting beef for beans more often. A clinical trial from the University of Helsinki, Finland, suggests that simply swapping a large portion of the red and processed meat in our diets for legumes may lead to extra weight loss and improved cholesterol levels, even when reported calorie intake is higher. For the investigation, published in the European Journal of Nutrition, 102 healthy men were split into two groups with equal protein intake but from different sources. One group ate about 760 grams of red and processed meat per week for six weeks, while the other group reduced their meat intake to 200 grams during this time and filled the gap with legume-based foods like pea soup, bean patties, and plant-based meat strips. Men in the legume group had lower total and LDL cholesterol at the study’s conclusion. Meanwhile, these increased in the meat group. HDL cholesterol fell slightly in the legume group but not in the meat group, showing that changes were not all one-directional. Interestingly, the men placed in the legume group reported eating about 240 calories more per day than the meat group. Despite this, they lost an average of 2.2 pounds compared with just 0.6 pounds in the meat group. Legume-based foods have higher fiber levels, which can slow digestion, help regulate appetite, and may even increase the calories burned through the extra burden of digestion, all of which could contribute to more weight loss. That makes this hearty legume stew something to fill up on.
Harissa Chickpea Stew
1 T olive oil
1 1/2 cups yellow onion, finely chopped
1/2 cup celery, finely chopped
2 garlic cloves, finely chopped
1 t whole cumin seeds
2 t harissa paste
1 t dried thyme
1/2 t salt
4 C vegetable broth
2 (14 oz) cans chickpeas, drained and rinsed
2 C peeled and finely diced sweet potato
3 T tahini paste
1 C sliced roasted red peppers
1/3 C chopped toasted walnuts
In a large pot, heat oil over medium-high heat. Add onions and celery; cook for 5 minutes. Stir in garlic and cumin seeds; heat for 1 minute. Stir in harissa, thyme and salt; heat 1 minute. Add broth to the pot along with chickpeas, sweet potato, and tahini paste. Bring to a boil, cover pot, and simmer over low heat for 25 minutes. Ladle soup into serving bowls and garnish with roasted peppers and walnuts. Makes 4 Servings
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.
