Moroccan Chickpea Tagine with Fragrant Brown Rice
Moroccan Chickpea Tagine with Fragrant Brown Rice
  • prep: 15 min
  • cook: 30 min
  • total: 45 min
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  • servings:
  • Ingredients

    • FOR THE TAGINE
    • 1 red onion
    • 1 garlic clove, finely chopped
    • Olive oil or groundnut oil for frying
    • 1 teaspoon whole cumin seeds
    • 1 thumb sized piece of ginger
    • 1 cinnamon stick
    • 1 lemon, peeled and roughly chopped
    • 12 - 15 green olives, stoned and roughly chopped
    • 1 tablespoon harrissa paste, shop bought or homemade (see below)
    • Small glass of white wine (optional)
    • 200ml vegetable stock
    • 1 pepper, chopped
    • 1 courgette, chopped
    • 400ml tin of chickpeas, drained
    • FOR THE HARISSA PASTE
    • 2 - 4 red chillies, depending on how hot you like it
    • 2 garlic cloves
    • Pinch of salt
    • 1 teaspoon of ground cumin
    • ½ teaspoon smoked paprika
    • 1 teaspoon sherry vinegar
    • 1 teaspoon tomato paste
    • Zest of half a lemon and the juice
    • Dash of olive oil
    • FOR THE RICE
    • 300g brown basmati rice
    • 4 cardamom pods
    • Pinch of salt and pepper
    • 1 red pepper, diced
    • Glug of olive oil
    • Fresh coriander for garnish

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 596 % Daily Value *
    • Total Fat: 18 g 27.8%
    • Saturated Fat: 1 g 3.84%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1919 mg 79.95%
    • Calcium: 82 mg 8.24%
    • Potassium: 494 mg 14.12%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 24.82%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 105 g %
    • Dietary Fiber: 15 g 59.96%
    • Sugar: 13 g
    • Protein: 15 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 32.73%
    • Vitamin C 151.19%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch6
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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