Tajine Boulghour

Tajine Boulghour is a delightful Moroccan baked dish featuring bulgur wheat, fragrant spices, and tender vegetables, all cooked to perfection in a traditional tajine. This hearty meal is both nutritious and bursting with authentic flavors, making it a must-try for any food lover.

Ingredients

• Bulgur wheat - 150 grams
• Water - 300 milliliters
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Zucchini - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Cumin powder - 1 teaspoon
• Cinnamon powder - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chickpeas - 100 grams, cooked
• Fresh parsley - 2 tablespoons, chopped for garnish

Steps

1. Preheat your oven to 180°C (350°F).
2. In a medium saucepan, bring 300 ml of water to a boil and add the bulgur wheat. Stir, cover, and remove from heat, letting it sit for 15 minutes to absorb the water.
3. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent, about 5 minutes.
4. Add the diced carrot, zucchini, and red bell pepper to the skillet. Cook for an additional 5-7 minutes until the vegetables are tender.
5. Stir in the cumin, cinnamon, paprika, salt, and black pepper, and mix well to combine the spices with the vegetables.
6. Add the cooked chickpeas and the prepared bulgur wheat to the skillet, mixing everything evenly. Cook for another 3-5 minutes to heat through.
7. Transfer the mixture into a tajine or an oven-safe dish, spreading it evenly.
8. Cover with a lid or aluminum foil and bake in the preheated oven for 15-20 minutes.
9. Remove from the oven, garnish with chopped fresh parsley, and serve warm.

Nutrition

• Calories: 420
• Protein: 12 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with plant-based protein, supporting muscle health.

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