Slow cooker chicken, bean and harissa stew
Slow cookers have (thankfully) seen a resurgence. No longer the preserve of brilliant Nannas, they’re proving invaluable for busy folk, keen to have a comforting, healthy meal at the end of the day. I actually have upstairs, downstairs slow cookers. Upstairs it’s used for my recycled silver jewellery making - they’re ideal for a homemade citric acid pickle bath after soldering. The other is purely for cooking, though!
I like to start the onions off by frying them, adding the ground spices to release their oils, but it’s not essential, you can just pop it all in the slow cooker together, if you prefer.
This stew is easy to make, and adaptable in terms of what vegetables or white beans you use. The beans help to bulk out the meal for budget-friendly portioning, with extra protein and fibre.
I actually cooked some green beans to serve with this, but I forgot to put them in the photo. Oops!
THE SECRET INGREDIENT:
Slow cooking: Slow cooking is beneficial for gut health because it helps break down tough fibres and connective tissues in foods, making nutrients more bioavailable and easier to digest. Studies show that slow cooking preserves gut-friendly compounds like collagen and gelatin from meats, which support the intestinal lining and reduce inflammation. Beneficial polyphenols and resistant starches in vegetables are retained, which act as prebiotics to nourish beneficial gut bacteria. However, incorporating a mix of raw and cooked foods is optimal for gut health, as raw foods provide enzymes and heat-sensitive nutrients like vitamin C, while cooked foods enhance the absorption of certain antioxidants and make fibrous vegetables easier on digestion. Having a balance of slow cooked and raw foods in your diet can support diverse gut microbiota and overall digestive function. Why not add a little mixed salad to start off your meal, or some fruit and plain yoghurt for pudding, for a bit of both?!
Serves: 4 (easy to halve for 2 portions though, see notes below)
Ingredients
For the stew:
1 tbsp olive oil (only if frying the onions off at the start)
2 large onions, sliced - white or red or one of each, or a leek or 2
½ tsp each of fennel seeds, coriander seeds, cumin seeds, lightly ground
300ml hot chicken or vegetable stoc
2-3 tbsp harissa - add it to your taste for heat
2 tbsp tomato purée
4 chicken thighs - bones out or in, but skinless
3 large carrots, scrubbed and roughly chopped, no need to peel
3 celery sticks, roughly chopped
2 peppers - red, yellow, green, mixed, it doesn’t matter, sliced
1 tin white beans, drained – use what you have, e.g., cannellini, butterbeans or other - chickpeas and lentils also work
Salt and pepper to season
To garnish and serve:
1 lemon
1 small bunch of coriander, or use parsley if you don’t like coriander
Couscous (whole wheat if you can find it) - 50g dried weight per person is about enough
Lightly cooked greens e.g., green beans, if you can remember them
Method:
If you want to gently start the onions off first, warm 1 tbsp of olive oil in a frying pan and gently cook the onions for 10 minutes, stirring now and then, adding the ground fennel, cumin and coriander as you finish frying for 1 minute (I usually do this while I’m chopping the other vegetables).
Mix the hot stock with the harissa and tomato purée. Add it to the slow cooker.
Pop the other ingredients in for the stew, except the white beans (adding the onions too if you’ve been frying them), then season with a little salt and pepper and give it all a little turn.
Switch the slow cooker on to low. Let it all simmer away for 8-10 hours, it’ll be fine even up to 12 if on low, adding the beans 30-60 minutes towards the end to warm through.
Shred the chicken up a little with two forks (if you’ve used bone-in thighs you’ll need to remove those and get the bones out, or just serve as is).
Check the seasoning add a little lemon juice to taste. Garnish with coriander and serve with cooked couscous and greens of your choice.
Notes:
In terms of size, a medium slow cooker is really needed here. If you only have a 1.5 litre dinky one for two people, you’ll struggle to get it all in, especially if you’re using bone-in chicken thighs. It’s easy to halve the recipe though and just serve two portions.
I usually eat this it over two days with different vegetables and grains on the side (try wild or brown rice, pearl barley or quinoa), or freeze some for later use.
I tend to use Belazu rose harissa as I love its aromatic flavour, or Biona harissa, which has a good kick to it. Occasionally I do make my own (mostly in summer when chilli plants are abundant), or use another shop bought. Always add it to your taste for heat. If unsure, add a little, taste and add more towards the end.
To cook the couscous, place in a bowl or saucepan and cover with boiled water or stock that comes 1cm over the top of the couscous. Cover with a plate or lid and leave it to soak for 15-20 minutes.
If you don’t have a slow cooker, this can be made on the hob… fry off the veg, add the chicken, spices, beans and liquid and simmer for approximately 40 minutes until the chicken is tender. You might just need a little more liquid as more will evaporate… start with 400ml and keep an eye on it, adding more if needed.
Nutritional breakdown per serving* (includes couscous and beans):
Protein - 43g
Fibre - 13g
Healthy fats - 11g
Calories - 564kCal
*Information may vary slightly if using different nutritional calculators.
