AfricanSoup / stew

Harissa Bean Pot With Coriander Yogurt

A make-ahead harissa white-bean pot with cool coriander-lime yogurt, crisp cucumber and preserved lemon, mint and toasted pumpkin-seed crunch.

Eat nowMake-aheadContains soy
Hands-on30 minTotal time30 minEnergy691 kcalProtein39g
Recipe details
LightEasy-goingFreezer-friendly

Equipment: Hob

Keep chilled after cooking

Harissa Bean Pot with Coriander Yogurt
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Beans

Spice base

Coriander yogurt

Fresh crunch

Seed crunch

Now we make

Method

Do the night before

  1. 1
    Defrost 250g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

30 min hands-on 30 min altogether
  1. 2
    Toast 24g pumpkin seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 3
    Measure 13g preserved lemon paste ready for the fresh crunch. If using shop-bought traditional preserved lemon instead of the quick paste, remove the soft pith and finely chop the peel
    πŸ– 1 min
  3. 4
    Stir 140g plain, unsweetened soy yogurt, 16g roughly chopped coriander leaf, 16ml lime juice, Β½ clove finely grated garlic and a pinch of salt together. Keep chilled until serving
    πŸ– 3 min
  4. 5
    Mix 160g finely diced cucumber, preserved lemon and 8g roughly chopped mint in a small container. Keep separate from the beans so the cucumber stays crisp
    πŸ– 3 min
  5. 6
    Crush pumpkin seeds, 2 pinch ground cumin and a pinch of salt roughly in a pestle and mortar or with the side of a knife
    πŸ– 2 min
  6. 7
    Warm 8ml olive oil in a pan and cook Β½ finely diced red onion for 3-4 minutes until softened. Add 1Β½ clove minced garlic, 1Β½ tsp harissa and ΒΎ tsp cumin, then stir for 45-60 seconds until the paste darkens and smells brick-red and savoury
    πŸ– 5 min
  7. 8
    Add 190g diced courgette, 190g chopped tomato and white beans with a splash of water. Simmer 8-10 minutes, mashing a spoonful of beans against the pan, until the courgette is tender and the pot is thick, glossy and spoonable. Finish with 16ml lemon juice and salt to taste
    πŸ– 10 min
  8. 9
    For make-ahead, cool the beans and pack them separately from the coriander yogurt, cucumber-preserved lemon crunch and seed crunch. To eat, spoon the beans into a bowl or lunch pot, streak the coriander yogurt through the top, then finish with the fresh crunch and seed crunch. Eat warm, room temperature or chilled
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin CPhosphorusFibre
Lower inVitamin ASeleniumVitamin E

Calories

691kcal

33%
Top contributors
White Beans Β· 36%Pumpkin Seeds Β· 20%Soy Yogurt Β· 13%
22% cal

Protein

38.8g

61%
Top contributors
White Beans Β· 53%Pumpkin Seeds Β· 19%Soy Yogurt Β· 10%
44% cal

Carbs

76.8g

Top contributors
White Beans Β· 58%Soy Yogurt Β· 12%Tomato Β· 7%
33% cal

Fat

25.4g

36%
Top contributors
Pumpkin Seeds Β· 46%Olive Oil Β· 28%Soy Yogurt Β· 10%

Small numbers, big impact

Everyday essentials

Fibre36.01g
122%
Top contributors
White Beans Β· 73%Tomato Β· 6%Courgette Β· 5%
Vitamin B120.00ΞΌg
0%
Vitamin D1.82ΞΌg
12%
Top contributors
Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron12.41mg
69%
Top contributors
White Beans Β· 48%Pumpkin Seeds Β· 17%Cumin Β· 13%
Zinc6.18mg
56%
Top contributors
White Beans Β· 42%Pumpkin Seeds Β· 30%Courgette Β· 10%
Calcium519.95mg
52%
Top contributors
Soy Yogurt Β· 36%White Beans Β· 33%Courgette Β· 6%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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