Moroccan Vegetable Tagine
Comforting root vegetable, chick pea and sweet potato tagine with fresh herbs, apricots, and almonds
Equipment
- Weighing scales
- Chopping board
- Chefs knife
- Peeler
- Saucepan
- Tagine
- Wooden spoon
- Tasting spoon
- Serving bowl
Ingredients
Onion and spices
- 50 ml Olive oil
- 100 g Onions (chopped)
- 10 g Garlic cloves (crushed)
- 2 teaspoon Ras-el-hanout
- 1 teaspoon Fennel seed
- 1 teaspoon Cumin seed
Vegetables and grains
- 200 g Carrots (large dice)
- 200 g Sweet potato (large dice)
- 200 g Turnips (large dice)
- 200 g Parsnips (large dice)
- 250 g Chickpeas (cooked)
- 400 g Tomato - tinned
- 400 ml Water - filtered (adjust as needed)
Herbs and chili
- 10 g Mint (chopped)
- 10 g Coriander (chopped)
- 2 teaspoon Harissa (to taste )
Dried fruits and nuts
- 40 g Dried figs (sliced)
- 40 g Apricots - dried (sliced)
- 20 g Almonds - whole (chopped)
Seasonings
- 1 teaspoon Sea salt
- ¼ teaspoon Black pepper - ground
Method
- Assemble all ingredients
- Chop the onions and garlic finely.
- Pre-cook the chickpeas or used pre-cooked.
- Cut all the vegetables into medium sized dice.
- Chop all the herbs.
- Cut the dried fruits in half.
- Cook out the onion and garlic, in olive oil with a pinch of salt for 6 minutes.
- Add all the spices and cook out gently for 3 minutes.
- Add all the vegetables, harissa, tinned tomato and water.
- Cook out on a gentle heat for 20-30 minutes.
- About 5 minutes before serving, add the dried fruits (reserve some to sprinkle on top)
- Stir in the herbs just before serving.
- Garnish with almonds and dried fruits
- Served with some steamed cous-cous
Nutrition Facts
Serving: 350gCalories: 454kcalCarbohydrates: 69gProtein: 12gFat: 18gSodium: 879mgPotassium: 1414mgFiber: 16gSugar: 26gVitamin A: 16237IUVitamin B1: 1mgVitamin B2: 1mgVitamin B3: 3mgVitamin B5: 1mgVitamin B6: 1mgVitamin C: 52mgVitamin E: 6mgVitamin K: 74µgCalcium: 240mgCopper: 1mgFolate: 193µgIron: 7mgManganese: 2mgMagnesium: 133mgPhosphorus: 285mgSelenium: 6µgZinc: 2mg