Chickpea Tagine

Chickpea Tagine is a fragrant and hearty Moroccan dish that combines tender chickpeas with a medley of spices, vegetables, and dried fruits, creating a delightful explosion of flavors. This dairy-free meal is perfect for lunch, offering both comfort and nutrition in every bite.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Diced tomatoes - 400 grams (canned or fresh)
• Vegetable broth - 250 ml
• Ras el hanout spice blend - 1 tablespoon
• Ground cumin - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Dried apricots - 50 grams, chopped
• Fresh cilantro - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until softened, about 3-4 minutes.
2. Add the diced carrot, red bell pepper, and zucchini to the pot. Cook for an additional 5-7 minutes until the vegetables begin to soften.
3. Stir in the chickpeas, diced tomatoes, vegetable broth, ras el hanout, ground cumin, cinnamon, salt, and black pepper. Bring the mixture to a simmer.
4. Reduce the heat to low and cover the pot. Let it simmer for about 15-20 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded.
5. Add the chopped dried apricots and stir to combine. Cook for an additional 5 minutes.
6. Remove from heat and garnish with fresh cilantro before serving.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 10 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.25 L

Health Benefits

• Rich in plant-based protein from chickpeas, promoting muscle health.
• High in dietary fiber, aiding in digestion and promoting satiety.

Tags