This tasty dish is packed full of vital nutrients and goes well towards your ‘5 a day’ portions of vegetables. Tagine dishes incorporate olive oil, a healthy option that offers a numerous of health benefits. Tagine dishes are not fried and use minimal oils and fats and to provide a healthy nutritious meal.
Whilst not totally an ‘authentic’ Moroccan tagine, the herbs and spices are prominent in this dish and full of flavor. Particularly warming on a cold day, this dish can be prepared for a family, but any guests would still be impressed when you present it to the table.
Tagines are celebrated for both their vegetable and fruit content. In this one we add dried fruits, just a few apricots and raisins to give an even fuller flavor.
Simple to make, quick to cook and with beneficial health properties, emanating from the vitamins contained, as well as the healing properties of turmeric.
Dried fruit benefits from soaking in hot water for 10 minutes to ‘plump’ them up. It is well worth doing this to bring out more flavor and to soften them. Discard the water after the fruits are ready.
Ingredients:
Serves: 3 large portions or 4 medium portions
Preparation Time: 10 minutes
Cook Time: 25 minutes
- 1½tbsp extra virgin olive oil
- 1 cup dried apricots, chopped in half
- ½ cup raisins (you can also use sultanas if preferred)
- 2 brown onions, peeled and chopped
- 1 large sweet potato, peeled and cut into chunks
- 1tsp Organic Superfood World Turmeric
- ½tsp ground cinnamon
- ½tsp ground cumin
- 4 medium tomatoes, chopped
- 2 large zucchini, sliced down the middle and cut into chunks
- 1 x 14oz can chickpeas
- 2½ cups fresh vegetable stock
- 1 cup frozen peas
To serve:
- Fresh cilantro, roughly chopped to sprinkle over the top. Wholegrain accompaniment if desired (freekeh, teff etc).
Instructions:
- First, soak the apricots and raisins in a bowl with enough water to cover them and a little more, as they will absorb the liquid.
- Whilst waiting for the fruit to soften, add olive oil to a large pan, and gently sauté the onions until translucent. Add the sweet potato and cook for 2 minutes. When softened, stir in the spices and mix thoroughly.
- Add tomatoes, zucchini, chickpeas and stock and bring up to a slow boil. After 5 minutes, drain the apricots and raisins and add to the pan.
- Simmer the contents for a further 8-10 minutes with the lid on, until the vegetables have softened. Add in the peas.
- Cook for a further 3-4 minutes.
- Pour the tagine mix into a large bowl and sprinkle with fresh cilantro. Allow your family or guests to help themselves!
Nutrients Per Serving:
274 calories, 13 g protein, 40 g carbohydrates, 9 g fat, (1 g saturated fat), 9 g fiber, 19 g sugar
Source: https://freshbodymind.com/nutrient-rich-spiced-vegetable-tagine/