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Moroccan chickpea tagine
This colourful Middle Eastern dish is full of flavour and packed with fruit and veg, it's an easy way to get some of your five a day
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Each serving contains:
LOW
SALT
0.9g
LOW
SUGAR
24.9g
LOW
SAT
1.4g
LOW
FAT
7.8g
Ingredients
switch to imperial- 1 tbsp olive oil
- 1 red onion, thinly sliced
- 2 garlic cloves, finely chopped
- ½ tsp ground cumin
- 1 tbsp harissa
- 125g dried apricots, roughly chopped
- 2 large carrots, peeled and thickly sliced
- 1 red pepper, roughly chopped
- 400ml low-sodium vegetable stock
- 1 tin of chickpeas, rinsed and drained
- 225g cherry tomatoes, sliced in half
- 390ml boiling water
- 260g couscous
- 2 tbsp fresh coriander, roughly chopped
Method
Heat the oil in a large saucepan, add the onion and cook for about 5 minutes until it begins to soften. Add the garlic, cumin and harissa and cook for another minute.
Add the apricots, vegetables and stock to the pan and stir thorougly. Bring to the boil, cover and simmer for 15 minutes.
Add the chickpeas and cherry tomatoes and simmer for another 10 minutes, until the vegetables are tender.
Add 390ml boiling water into 260g couscous, stir well and leave covered for 6 minutes.
Stir the coriander in with the chickpeas and serve with the couscous.
Nutritional information
| Nutrient | Per 100g | Per portion (498g) |
|---|---|---|
| Energy | 104kcal (440 kJ) | 518kcal (2193 kJ) |
| Protein | 3.8g | 18.9g |
| Carbohydrate | 18.3g | 91g |
| (of which sugars) | 5g | 24.9g |
| Fat | 1.6g | 7.8g |
| (of which saturates) | 0.3g | 1.4g |
| Fibre | 2.3g | 11.4g |
| Sodium | 0.1g | 0.4g |
| Salt | 0.2g | 0.9g |
Allergy advice
Contains: wheat (gluten); some apricots contain sulphites. Some stock cubes can contain wheat, celery and mustard; always check the label.
Food safety tips
Always wash your hands, work surfaces, utensils and chopping boards before you start cooking. You should wash or peel raw vegetables before use, this will help clean them and remove any harmful bacteria that might be on the outside. Any leftovers should be cooled within 1-2 hours and placed in the fridge (for up to 2 days) or frozen. When reheating always make sure that the dish is steaming hot all the way through before serving, never re-heat food more than once. Cook the couscous as required, use immediately or cool within 1 hour and refrigerate and use within 24 hours.
