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Vegetable Tagine

Vegetable Tagine

This Vegetable Tagine is a nutritious rendition of the classic Moroccan stew, packed with a variety of vegetables and seasoned with a blend of aromatic spices. It's designed to maximize health benefits while preserving the authentic Mediterranean flavors, incorporating saffron rice for a wholesome grain option.

60 min4 servingsmediterraneanmain course
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
mediterranean

Nutrition Facts

Per serving

Calories658
% Daily Value*
Total Fat 15g20%
Saturated Fat 3g14%
Trans Fat 0g
Cholesterol 8mg3%
Sodium 635mg28%
Total Carbohydrate 106g39%
Dietary Fiber 19g66%
Total Sugars 17g
Protein 22g44%
Calcium 130mg10%
Iron 6.2mg34%
Potassium 1010mg21%
Vitamin A 458mcg51%
Vitamin C 20mg22%
Vitamin B6 0.09mg5%
Vitamin E 2mg13%
Vitamin K 8.8mcg7%
Magnesium 161mg38%
Zinc 2.8mg25%
Folate 25mcg6%

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 1 cup zucchini
  • 1 cup carrot
  • 1 cup sweet potato
  • 1 cup tomatoes
  • 2 cloves garlic
  • 1 cup chickpea
  • 1 tsp saffron
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 cup brown rice
  • 2 tbsp olive oil
  • 1 tbsp lemon
  • 1 tbsp cilantro
  • 3 cups vegetable broth

Instructions

  1. 1Prep vegetables by chopping zucchini, carrot, sweet potato, and tomato into bite-sized pieces.
  2. 2Rinse chickpeas under cold water.
  3. 3Heat olive oil in a large pot over medium heat. Add garlic and sauté until fragrant.
  4. 4Add all vegetables to the pot and cook for 5 minutes, stirring occasionally.
  5. 5Stir in the spices (cumin, coriander, saffron) and cook for another minute.
  6. 6Add brown rice, chickpeas, and vegetable broth to the pot. Bring to a boil.
  7. 7Reduce heat to low, cover, and simmer for 30 minutes or until the rice is cooked.
  8. 8Remove from heat and let it sit covered for 5 minutes.
  9. 9Fluff the saffron rice gently with a fork and mix with the vegetables.
  10. 10Squeeze fresh lemon juice over the tagine and garnish with fresh cilantro before serving.
  11. 11Serve hot, ensuring even distribution of ingredients among the servings.

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