Mussels, White Beans, Tomatoes and Harissa

This quick and easy dish is so much more than the sum of its parts. It gets serious depth of flavour from a splash of fish sauce and dollop of harissa...This quick and easy dish is so much more than the sum of its parts. It gets serious depth of flavour from a splash of fish sauce and dollop of harissa paste. We use white beans that are similar in shape and size to the cooked mussels, so you can use the shells to scoop them up.



Though it requires a large amount of fresh tomatoes which can be expensive, we developed this dish using a large punnet of ‘yellow label’ discounted tomatoes that were bruised but perfect for cooking with. Good quality tinned tomatoes can be used as a substitute. Read more This quick and easy dish is so much more than the sum of its parts. It gets serious depth of flavour from a splash of fish sauce and dollop of harissa paste. We use white beans that are similar in shape and size to the cooked mussels, so you can use the shells to scoop them up.



Though it requires a large amount of fresh tomatoes which can be expensive, we developed this dish using a large punnet of ‘yellow label’ discounted tomatoes that were bruised but perfect for cooking with. Good quality tinned tomatoes can be used as a substitute. This quick and easy dish is so much more than the sum of its parts. It gets serious depth of flavour from a splash of fish sauce and dollop of harissa paste. We use white beans that are similar in shape and size to the cooked mussels, so you can use the shells to scoop them up.

Though it requires a large amount of fresh tomatoes which can be expensive, we developed this dish using a large punnet of ‘yellow label’ discounted tomatoes that were bruised but perfect for cooking with. Good quality tinned tomatoes can be used as a substitute.

Prep time

20 mins

Cook time

30 mins

FREEZER FRIENDLY

No

SHELF LIFE

best eaten fresh

Why is this healthy?

Plant
points

High
protein

High
fibre

3+ fruits &
vegetables

Healthy
fats

Diet

Pescatarian

Contains

Shellfish, Fish, Soy

Why is this healthy?

Plant
points

High
protein

High
fibre

3+ fruits &
vegetables

Healthy
fats

TRY MORE RECIPES using harissa

• Mallika Basu's Harissa and Kale Beans

• Salmon, Broccoli and Potato Traybake with Harissa Yoghurt

• Salmon Poached in Harissa Coconut Lentils

• Roasted Sweet Potatoes with Harissa Yoghurt, Parsley and Pumpkin Seeds

• Sweet and Spicy Harissa Carrots

NUTRITION PER SERVING (Read more)

47g

Protein

489kcal

Calories

14g

Total Fat

46g

Carbs

10g

Sugars

17g

Fibre

339mg

Calcium

26%

 

12mg

Iron

67%

 

167mg

Magnesium

40%

 

1517mg

Potassium

32%

 

1138mg

Sodium

49%

 

0mg

Vitamin B1

0%

 

47.5mcg

Vitamin B12

1979%

 

0mcg

Vitamin D

0%

 

4.9mg

Vitamin E

33%

 

304mcg

Vitamin B9

76%

 

328mcg

Vitamin A

36%

 

84mg

Vitamin C

93%

 

8.4mg

Zinc

76%

 

81mcg

Vitamin K

68%

 

1.3mg

Copper

144%

 

1mg

Vitamin B2

77%

 

6.3mg

Vitamin B3

39%

 

0.7mg

Vitamin B6

41%

 

950mg

Phosphorus

76%

 

Protein: 47g; Calories: 489kcal; Total Fat: 14g; Carbs: 46g; Sugars: 10g; Fibre: 17g; Calcium: 339mg (26%); Iron: 12mg (67%); Magnesium: 167mg (40%); Potassium: 1517mg (32%); Sodium: 1138mg (49%); Vitamin B1: 0mg (0%); Vitamin B12: 47.5mcg (1979%); Vitamin D: 0mcg (0%); Vitamin E: 4.9mg (33%); Vitamin B9: 304mcg (76%); Vitamin A: 328mcg (36%); Vitamin C: 84mg (93%); Zinc: 8.4mg (76%); Vitamin K: 81mcg (68%); Copper: 1.3mg (144%); Vitamin B2: 1mg (77%); Vitamin B3: 6.3mg (39%); Vitamin B6: 0.7mg (41%); Phosphorus: 950mg (76%)

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