Plant-based· VG · GF · DF

Harissa Beans

Name: Harissa Beans
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 2 tins (480g drained) black beans, drained; 1 tin (400g) chopped tomatoes; 150g onion, diced; 145g frozen leaf spinach; 95ml (¼ tin) coconut milk; 55g (~⅓ jar) harissa paste; 12g garlic; 10g ginger; 10g fresh coriander; 15ml lemon juice; 6g paprika 1 tsp, ground coriander 1 tsp, pinch of black pepper and chilli powder; 12ml rapeseed oil

Black bean, tomato and spinach stew with harissa and a splash of coconut.

makes 18 blocks, about 21p each

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BatchJoy

batchjoy.com/recipes/harissa-beans/

Time: 40 min10 min prep · 30 min cook
Makes: 18 blocks
Cost per blockPer block: 21p
Calories per blockCalories: 61 kcal
Spice: 3 of 5

You’ll need

Batch size

blocks

2 tins (480g drained)black beans, drained
1 tin (400g)chopped tomatoes
150gonion, diced
145gfrozen leaf spinach
95ml (¼ tin)coconut milk
55g (~⅓ jar)harissa paste
12ggarlic
10gginger
10gfresh coriander
15mllemon juice
6gpaprika 1 tsp, ground coriander 1 tsp, pinch of black pepper and chilli powder
12mlrapeseed oil

Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Couscous and yoghurt · Flatbread and hummus · Topped with a poached egg, shakshuka-style

Method

Step 1: Heat the oil in a large saucepan over a medium heat and soften the onion for 8 minutes. Add the garlic, ginger and spices for 1 minute.
Step 2: Stir in the harissa for 1 minute, then add the tomatoes and black beans. Simmer, uncovered, for 15 minutes.
Step 3: Add the coconut milk and spinach and simmer for 5 minutes until thick.
Step 4: Finish with the lemon juice and coriander, then taste and season.
Step 5: Cool, portion into 70g blocks and freeze.

Hotter: add extra harissa or a chopped red chilli.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	61	2.7g	6g	2.2g	2.5g	0.18g
Per 3 blocks	183	8.1g	18g	6.6g	7.5g	0.54g

Cook’s notes

Harissa strength varies a lot between brands: add half, taste, then add more.
Rose harissa (Tesco Finest) gives a sweeter, more floral result.

Serve it

Couscous and yoghurt · Flatbread and hummus · Topped with a poached egg, shakshuka-style.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 183 kcal and 8.1g protein before rice, bread or potatoes.

Harissa Beans questions

Can I use a different bean?

Chickpeas, butter beans or cannellini all work instead of black beans. Use the same number of drained tins and add them at the same point.

What if I can't find harissa?

Mix 2 tbsp tomato purée with 1 tsp each of smoked paprika, ground cumin and chilli flakes and a pinch of caraway, loosened with a little oil. It is less complex than a good jar but works in a pinch.

How thick should it be before freezing?

The beans should sit in a thick sauce rather than loose liquid. The spinach releases water as it wilts, so keep simmering until that has cooked off.