Prep & Cooking Time: 65-70 minutes
Recipe adapted from: ASDA
Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, iron, potassium and is low in salt and saturated fats.
This recipe has so many wonderful flavours to offer… all of which were absorbed by the delicious veggies! We adapted this recipe from a supermarket magazine (that we were lucky enough to pick up last year!). Occasionally some of these free magazines will contain decent/healthy recipes…while other times their more about ‘product promotion’! Erm, just because the magazines have beautifully crafted a recipe (that happens to include a brand name sausage)…does not make it healthy…or even appealing for that matter (50p coupon on offer or not)!
The original recipe requests you to use a flame-proof casserole dish (which is good, as most people do not own a tagine!), but we cooked ours in a large/standard saucepan over our stove-top.
We made this recipe a couple of times last year and as a result have changed the quantities of most of the ingredients used (especially when it comes to the spices!); we also added paprika and green beans, and omitted the use of olive oil. All in all, it’s a great, healthy, full-flavoured and inexpensive recipe that’s definitely worth all of the chopping involved! 🙂
- Here’s a snapshot regarding tagines! A tagine is quite similar to a rich ‘stew’ in consistency, but the taste encompasses all of the wonder warm flavours of Moroccan spices; this is because it is traditionally a North African dish. The word itself refers to the type of cookware (it’s a clay or ceramic dish with a distinctive conical top) that’s used to slow cook this classic stew; it can contain meat, fish or poultry along with dried fruits and vegetables that are cooked to a mouth-watering and succulent consistency.
Tagines can be hand painted with painstakingly intricate and beautiful designs! The material itself (which is naturally porous unless treated) retains moisture whilst you cook; it also helps to retain all of the rich flavours from your stew (which will help intensify the flavours of your next meal)! The conical top helps let steam circulate (above and around the food) whilst the stew cooks; this also contributes to the rich flavours and tenderness of the dish.
- Our tagine recipe contains 6.5 portions of fruit/vegetables (per serving/*based on 4 servings) towards your 5-A-Day quota!
NB: When served with couscous, this dish is really filling!
Prep the vegetables. Peel and finely chop the onion. peel, trim the ends, de-seed and chop the squash into bite-sized cubes. Wash, peel, trim the ends and cut the carrot into slices; if using a large carrot, chop into halves. Wash, peel and grate the ginger. Peel and mince the garlic. Drain and rinse the chickpeas (if applicable).
Dice the apricots.
Heat a large, non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil.
Add the onion. Gently fry for 1-2 minutes or until softened.
Add the squash and carrot. Stir together. Cook for 2 minutes.
Add the ginger and garlic. Stir together. Cook for 1 minute.
Add the spices and water. Stir to coat.
Add the chickpeas, apricots, puree and tomatoes. Stir to combine.
Add the stock. Stir together.
Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for approx. 45 minutes or until the vegetables are tender.
In the meantime, heat a small, non-stick frying pan over a medium-high heat.
Add the nuts. Dry roast until lightly toasted. Remove.
Transfer into a small dish.
Meanwhile, snap the beans into halves/bite-sized pieces.
In the meantime, cook the couscous according to the packet instructions.
Add the beans when the tagine has almost finished cooking. Mix to combine. Cover with the lid. Continuing cooking for a further 4-5 minutes or until the beans are tender. Remove from the heat.
Allow the tagine to cool slightly. Leave covered until served.
In the meantime, wash, dry and roughly chop the coriander.
Serve warm. Spoon the couscous into a lipped serving plate or bowl. Ladle over the tagine. Garnish with nuts, coriander and seeds.
Here is one we made last year with some GF couscous!
Refrigerate any leftovers in a resealable container; reheat and consume within 2-3 days. Alternatively freeze in a resealable container(s); defrost, reheat and consume within 1-2 months.
NB: Leftovers are great because one, they saving you time on cooking (and cleaning!) and two, the flavours intensify (even if the meal has been previously frozen)! Do not freeze the couscous, nuts or seeds.