Recipes · Tunisian · Sauces, Dressings, and Marinades
Harissa
One serving has 203 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin A (28%) and vitamin K (28%). Ready in 33 minutes.
- Preparation: 30 min
- Cooking: 3 min
- Makes: 1 serving (41.5 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 15 g Chilies, dried red
- 8 g Garlic, raw
- 15 g Olive oil
- 1 g Caraway seeds
- 1 g Coriander seeds
- 1 g Cumin
- 0.5 g Salt
Method
- Soak the dried chilies in hot water for 20 minutes until soft, then drain and remove the stems (and the seeds, for a milder paste).
- Toast the caraway, coriander and cumin in a dry pan for 1 minute until fragrant, then grind coarsely.
- Blend the soaked chilies with the garlic, toasted spices, salt and half the olive oil to a coarse, thick paste.
- Spoon into a small jar and pour the remaining olive oil over the top to seal and preserve it.
- Keep refrigerated. Makes about 1 portion (2 tablespoons); multiply by 8 for a small jar to keep on hand.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 203 kcal | 10% |
| Carbohydrates | 14.6 g | |
| Water | 6 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 2.6 g | 5% |
| Tryptophan | 0.03 g | |
| Threonine | 0.08 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.12 g | |
| Lysine | 0.1 g | |
| Methionine | 0.03 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.07 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.1 g | |
| Histidine | 0.05 g | |
| Fat | 16.5 g | |
| Monounsaturated | 11.4 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 44.8 mg | 4% |
| Copper | 0.09 mg | 10% |
| Iron | 2.1 mg | 12% |
| Magnesium | 24.8 mg | 8% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 50.9 mg | 7% |
| Potassium | 357 mg | 8% |
| Selenium | 2.1 µg | 4% |
| Sodium | 211 mg | |
| Zinc | 0.4 mg | 5% |
| Thiamin (vitamin B1) | 0.04 mg | 4% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 1.5 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.19 mg | 4% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 8.1 µg | 2% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15 mg | 4% |
| Vitamin A | 199 µg | 28% |
| Vitamin C | 7.7 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 25.4 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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