Moroccan Chickpea Tagine Stew

print
Moroccan Chickpea Tagine Stew – Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegan Comfort Food Middle Eastern Recipe

Medium |  Servings: 4 |  Ready In: 90 minutes (+ soaking beans) |  Yield: 6 cups Stew

Tagine gets its name from the Moroccan conical cooking vessel in which it is traditionally made.  This gluten-free recipe just requires one pot, making it an easy way to impart unique, international flavors. This healthy, vegan, fat-free stew is nourishing comfort food.

Ingredients

  • 1 cup dried chickpeas, soaked overnight*
  • 1 medium onion
  • 1 carrot
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1 cinnamon stick
  • 1/4 cup dried apricots
  • 1/2 cup red wine
  • 3 cloves garlic
  • 2 bay leaves
  • 2 cups vegetable stock
  • 2 cups water
  • 1/4 cup fresh parsley
  • 1/4 cup fresh cilantro
  • 2 Roma tomatoes
  • 1/4 teaspoon salt

How it’s Done:

  • To soak the chickpeas: Cover the chickpeas with a few inches of water and soak for at least 8 hours, or overnight. After at least 8 hours, drain the soaked chickpeas and rinse thoroughly under running water.

To make the Tagine: Peel and dice the onion and carrot.
In a medium pot, combine the onion carrot, ginger, cumin, turmeric, and cinnamon stick. Cover and cook over medium-high heat, 5-7 minutes.
Meanwhile, chop the dried apricots.
After about 5-7 minutes, the spices will be aromatic and the onions start to brown. Add the wine and scrape up any bits from the bottom of the pan. Cook 2-3 minutes, until the wine cooks off.
Add the rinsed chickpeas, diced apricots, bay leaves, garlic, vegetable stock, and water. Cover, bring to a boil and then reduce to a simmer. Cook for about 60-75 minutes, until the chickpeas are tender.

To finish the tagine: Roughly chop the parsley and cilantro. Seed and dice the tomato.
When the chickpeas are tender, remove the lid. Add the fresh cilantro, parsley, diced tomatoes, and salt.

Serve and enjoy.

Moroccan Chickpea Tagine Stew – Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegan Comfort Food Middle Eastern Recipe

Chef’s Tips:

* No Time to Soak Chickpeas? Skip this step (and cut down the cooking time) by using canned chickpeas.  You’ll need two (15-ounce) cans for this recipe.  Simply: drain, rinse, and add just as you would in the recipe above (with the apricots).  You’ll only need to simmer everything 10-15 minutes, until the carrots are tender and the spices are aromatic.

Don’t Want to Buy All of the Spices?* You can find a high-quality tagine spice mix at most local groceries or online.  Just make sure to choose low-sodium or salt-free and use the mix within 6 months to ensure freshness.

Yield: 6 cups


Nutrition Fact

Amount Per Serving (1/4 recipe, about 1 1/2 cups)

Calories 274.54
Calories From Fat (10%) 28.47
% Daily Value

  • Total Fat 3.43g 5%
  • Saturated Fat 0.38g 2%
  • Cholesterol 0mg 0%
  • Sodium 251.17mg 10%
  • Potassium 837.94mg 24%
  • Total Carbohydrates 47.37g 16%
  • Fiber 13.28g 53%
  • Sugar 13.75g
  • Protein 11.17g 22%
  • Calcium 55.9mg 6%
  • Iron 86.8mg 482%
  • Vitamin A 3498.34IU 70%
  • Vitamin C 800.78mg 1335%

Shopping and Gear List

  • 365 Everyday Value, Organic Dried Garbanzo Beans, 16 oz
  • Rodelle Cinnamon Sticks, 8 Ounce
  • Anna and Sarah Dried Turkish Apricots in Resealable Bag, 2 Lbs

Advertisements

Join the Discussion

This site uses Akismet to reduce spam. Learn how your comment data is processed.