⏱ 60 min total

Harissa Eggplant Couscous & Chickpea Skillet

Name: Harissa Eggplant Couscous & Chickpea Skillet
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 1 serving
Ingredients: ⁵⁄₁₆ eggplant, peeled (yield from 1-1/4 lb) Eggplant; ¼ tbsp Salt; 1 tbsp Olive oil; ½ shallot (medium) Shallots; ¾ cloves, minced Garlic; ¼ tsp Paprika; ⅛ tsp, ground Cumin seed; ⅛ tsp Cilantro; ¼ dash Black pepper; ¼ cup Cilantro; ¼ tbsp Lemon juice; ½ tbsp Pine nuts; 2 tsp Harissa; ½ cup Chickpeas; ¾ tsp Tamari soy sauce; ½ cup Spinach; ½ cup Vegetable broth; ⅜ cup Couscous; ½ tbsp Spearmint; ½ oz Silk plain soy yogurt

Per 1 serving · 553 g · 20 ingredients

Calories

602

30%
of a 2,000 cal day

Protein
20g
13% of calories
Carbs
86g
56% of calories
Fat
21g
31% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Harissa Eggplant Couscous & Chickpea Skillet (553 g) has 602 calories, with 20 g of protein, 86 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (39% DV), dietary fiber (53% DV) and Vitamin A (45% DV). Keep an eye on sodium, which provides 128% of the daily value.

Per 100 g

109cal

low energy density

Protein per 100 cal

3.3g

Net carbs

71g

carbs minus fiber

Fiber

15g

8 g sugar

High in

20%+ of the daily value

Protein39%
Dietary fiber53%
Vitamin A45%
Vitamin C20%
Vitamin E22%
Vitamin K85%

Good source of

10–19% of the daily value

Thiamine18%
Riboflavin (B2)13%
Choline11%
Calcium13%
Potassium19%
Zinc19%

Watch

20%+ of the daily value

Sodium128%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 40 min

1
Place eggplant rounds in a colander and sprinkle with salt. Let sit for 20 minutes to an hour. Use this time to prep other ingredients.
2
Rinse eggplant slices with cold water and pat dry with a towel.
3
Heat a large skillet over medium-high heat and add half the olive oil. Cook eggplant slices until browned on one side, about 4-5 minutes. Flip, brush with harissa, and cook the other side. Transfer to a plate and repeat with remaining eggplant and oil.
4
Add more olive oil if needed, lower heat to medium, and sauté shallots until soft, about 5 minutes. Add garlic, paprika, cumin, and coriander, and sauté for another minute.
5
Add couscous and toast for 2-3 minutes. Stir in chickpeas, vegetable stock, soy sauce, and pepper. Bring to a boil, then simmer covered until liquid is absorbed, about 8-10 minutes.
6
Remove lid, fold in spinach, herbs, and lemon juice. Season with salt and pepper. Top with harissa eggplant, garnish with lemon zest, pine nuts, and vegan yogurt. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (553 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	406 μg	45%
Vitamin C	18 mg	20%
Vitamin D	0.2 μg	1%
Vitamin E	3 mg	22%
Vitamin K	102 μg	85%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.2 mg	13%
Niacin	4 mg	25%
Vitamin B6	1 mg	68%
Folate (B9)	120 μg	30%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	32%
Choline	60 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	133 mg	13%
Iron	4 mg	55%
Potassium	895 mg	19%
Magnesium	116 mg	28%
Phosphorus	302 mg	43%
Zinc	2 mg	19%
Copper	0.5 mg	55%
Manganese	2 mg	108%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,176 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 602 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

114min
Walking (3.5 mph)
72min
Cycling (moderate)
50min
Running (6 mph)
85min
Swimming laps

Common questions

How many calories are in Harissa Eggplant Couscous & Chickpea Skillet?

One serving of Harissa Eggplant Couscous & Chickpea Skillet (1 serving) has 602 calories, which works out to 109 calories per 100 g. That is about 30% of a 2,000-calorie day.

Is Harissa Eggplant Couscous & Chickpea Skillet high in protein?

It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Harissa Eggplant Couscous & Chickpea Skillet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 71 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Harissa Eggplant Couscous & Chickpea Skillet?

2939 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Harissa Eggplant Couscous & Chickpea Skillet?

8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (553 g)

Calories602

% Daily Value*

Total fat 21g	27%
Saturated fat 2.5g	12%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 2,939mg	128%
Total carbohydrate 86g	31%
Dietary fiber 15g	53%
Total sugars 8g
Protein 20g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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