Harissa: North-African Chili Paste Packed with Vitamin C & Fiery Flavor
One tablespoon (15 g) adds 25 kcal, 1 g fiber and capsaicin-rich heat that brightens marinades, soups and roasted veggies.
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What Is Harissa?
Harissa is a **Tunisian chili paste** made by blending dried or roasted red peppers with garlic, olive oil, cumin, coriander and caraway. The result is a thick, brick-red condiment that delivers smoky heat and deep umami.
Nutrition per Tbsp (15 g)
|Calories|Protein|Fat|Carbs|Fiber|Vitamin C|Sodium|
|---|---|---|---|---|---|---|
|25 kcal|0.6 g|1.7 g|2.1 g|1 g|9 mg (10 % DV)|260 mg (11 % DV)|
Why Keep a Jar
- **Capsaicin** may boost metabolism and reduce nasal congestion.
- Red chilies supply **vitamin C, carotenoids & polyphenols** for antioxidant support.
- Strong flavour lets you cut added salt or sugar while keeping dishes exciting.
- Naturally **vegan, gluten- and dairy-free**—fits most diets.
Drawbacks & Cautions
- Can be **very spicy**—start with ½ tsp if you’re heat-sensitive.
- Commercial harissa can be **high in sodium**; choose low-salt brands or make your own.
- Capsaicin may irritate reflux or IBS sufferers.
Culinary Ideas
- Whisk 1 tsp into **olive-oil vinaigrette** for warm salads.
- Rub on chicken, tofu or cauliflower steaks before roasting.
- Swirl into **hummus, shakshuka or tomato soup** for smoky depth.
- Mix with yogurt or mayo for a 1-minute spicy dip.
Buying & Storage
- Look for **deep red paste** without grey streaks.
- Once opened, top surface with a thin layer of oil & refrigerate—keeps **3–4 weeks**.
- For long storage, freeze harissa in ice-cube trays and pop out portions as needed.
- 1. Harissa
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