Tagine Beldi

Tagine Beldi is a flavorful Moroccan dish that showcases tender chicken slow-cooked with aromatic spices, chickpeas, and vegetables, resulting in a hearty and protein-rich meal. This dish is perfect for those seeking a taste of North Africa and a boost of nutrition.

Ingredients

• Chicken thighs - 300 grams
• Canned chickpeas - 1 cup (240 grams), drained and rinsed
• Red onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Carrot - 1 large, sliced
• Zucchini - 1 medium, diced
• Bell pepper - 1 medium, diced
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Ground ginger - 1/2 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)
• Water - 1 cup (240 ml)

Steps

1. In a tagine or a large skillet, heat the olive oil over medium heat.
2. Add the chopped red onion and minced garlic, sauté until the onion is translucent, about 5 minutes.
3. Add the chicken thighs and brown them on all sides, approximately 5-7 minutes.
4. Stir in the sliced carrot, diced zucchini, and diced bell pepper, cooking for another 5 minutes.
5. Sprinkle the ground cumin, ground coriander, ground ginger, cinnamon, salt, and black pepper over the mixture, stirring well to coat the ingredients.
6. Add the drained chickpeas and water to the tagine, bringing the mixture to a simmer.
7. Cover and reduce the heat to low, allowing it to cook for 25-30 minutes until the chicken is cooked through and tender.
8. Remove from heat and let it rest for 5 minutes before serving.
9. Garnish with fresh parsley and serve hot with crusty bread or couscous.

Nutrition

• Calories: 485
• Protein: 35 g
• Carbs: 37 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 700 mg
• Cholesterol: 120 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.24 L

Health Benefits

• High in protein from chicken and chickpeas, supporting muscle health.
• Rich in fiber from vegetables and chickpeas, promoting digestive health.

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