Harissa Chicken and Aubergine Stew

This delicious one pot family style dish is brimming with nutrients, takes a plant focused approach but also plenty of protein to support bone, muscle... and skin health. Read more This delicious one pot family style dish is brimming with nutrients, takes a plant focused approach but also plenty of protein to support bone, muscle and skin health.

Prep time
15 mins
Cook time
40 mins
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices
Contains
Nuts, Sesame
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices

NUTRITION PER SERVING (Read more)

433kcal
Calories
26g
Total Fat
22g
Carbs
7g
Sugars
29g
Protein
10g
Fibre
3mg
Iron
17%
 
81mg
Magnesium
19%
 
329mg
Phosporus
26%
 
1034mg
Potassium
22%
 
189mg
Sodium
8%
 
0mg
Vitamin B1
0%
0.6mcg
Vitamin B12
25%
 
0.6mcg
Vitamin D
3%
 
3.5mg
Vitamin E
23%
 
98mcg
Vitamin B9
25%
 
197mcg
Vitamin A
22%
 
47mg
Vitamin C
52%
 
2mg
Zinc
18%
 
94mcg
Vitamin K
78%
 
0.3mg
Copper
33%
 
0.3mg
Vitamin B2
23%
 
9.4mg
Vitamin B3
59%
 
0.8mg
Vitamin B6
47%
 
117mg
Calcium
9%
 
Calories: 433kcal; Total Fat: 26g; Carbs: 22g; Sugars: 7g; Protein: 29g; Fibre: 10g; Iron: 3mg (17%); Magnesium: 81mg (19%); Phosporus: 329mg (26%); Potassium: 1034mg (22%); Sodium: 189mg (8%); Vitamin B1: 0mg (0%); Vitamin B12: 0.6mcg (25%); Vitamin D: 0.6mcg (3%); Vitamin E: 3.5mg (23%); Vitamin B9: 98mcg (25%); Vitamin A: 197mcg (22%); Vitamin C: 47mg (52%); Zinc: 2mg (18%); Vitamin K: 94mcg (78%); Copper: 0.3mg (33%); Vitamin B2: 0.3mg (23%); Vitamin B3: 9.4mg (59%); Vitamin B6: 0.8mg (47%); Calcium: 117mg (9%)
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Notes

Alternatives:

aubergine - mushrooms, courgette

red onion - white onion, leeks

chickpeas - cannellini beans, haricot beans, butter beans

rocket - spinach, watercress, kale

Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices
Contains
Nuts, Sesame
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User comments (2)

Erica 4 days ago

The instructions should mention to turn the heat down when you put the lid on for a simmer once the chicken is added, I used a heavy casserole dish and the temp was too high without being turned down once the lid went on

Jacqueline 6 months ago

Harissa spice can be very hot; may need a spicy caution warning! But very simple and tasty recipe

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