Harira and isot pepper spiced bean and courgette stew

Harira and isot pepper spiced bean and courgette stew - retreat kitchen recipes at De Tout Coeur Limousin

Harira and isot pepper spiced bean and courgette stew 

My recipe for harira and isot pepper spiced bean and courgette stew is a winter warming vegetarian and vegan dish. Packed full of beans, fresh courgette (the last from the vegetable garden), immune boosting garlic, chilli and spices. 

I love spice and chillies, and am always looking for different ones to try in my cooking. I bought these isot pepper/urfa biber chilli flakes and harira spice mix from a local Turkish/world food grocery shop, and couldn't wait to try them in my recipes. The isot pepper flakes are purple-black in colour, and have a rich, sweet, spicy and smoky flavour. A delicious addition to wintery stews and curries. 

There are numerous harira spice mixes available, or you can blend your own. The one I used contained ground turmeric, fenugreek, cumin, caraway, cinnamon, ginger, black pepper and nutmeg. The spice mix is usually used in harira soup - a traditional Moroccan dish, which is often eaten to break the fast during Ramadan. 

Happy cooking and bon appetit! 



ingredients: 
3-4 medium sized courgettes 
2 x 400g tin black beans
1 x 400g tin borlotti beans
1 x 400g tin chopped tomatoes
2 large onions finely chopped 
4-5 garlic cloves crushed
2 teaspoons harira spice mix 
2 tsp urfa biber/isot pepper flakes
zest of 1 lemon 
salt
1 tbsp oil 

to garnish:
1 small bunch of parsley/coriander chopped
lemon zest 


method: 

wash and grate the courgettes. Drain them in a sieve for about 30 minutes to remove the excess liquid. 

heat the oil in a large pan then add the chopped onions. Fry until the onions are soft and caramelised. 

add the crushed garlic, lemon zest, harira spice and pepper flakes and fry for a few more minutes.

stir in the courgettes, beans and tinned tomatoes, salt to taste and about 200 ml water, then simmer on a low heat for 30 minutes or until the sauce is reduced and thickened. 

stir in the chopped fresh parsley/coriander, grate over some lemon zest and serve with thick natural yogurt, flatbreads, rice or baked potatoes. 


cooking tips: 

You can find harira spice mix and isot pepper flakes online or in world food supermarkets. 

You can make your own harira spice mix by combining 1/4 tsp each of ground turmeric, fenugreek, cumin, caraway, cinnamon, ginger, black pepper and nutmeg. 

If you do not have isot pepper flakes use your own choice of dried chilli flake. 

This recipe would make a great thick soup too - just add 1 litre of water/stock, instead of the 200 ml. 

Use any beans or pulses you would like for this recipe - chickpeas, lentils and beans would all work well. Just follow packet instructions for soaking/cooking if using dried. 

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