This Mediterranean Chickpea Tagine is a delightful vegetarian dish that bursts with flavors.
It combines hearty chickpeas with a medley of aromatic spices and colorful vegetables.
Perfect for a cozy dinner or a healthy meal prep option.
Visual Appeal
The tagine showcases a vibrant array of colors from red bell peppers, green zucchini, and golden chickpeas.
A sprinkle of fresh parsley adds a touch of brightness on top.
The rich, savory sauce glistens, inviting you to dive into a bowl of warmth and comfort.
Perfect Pairing
• Pair with a glass of chilled white wine, like Sauvignon Blanc.
• Serve alongside fluffy couscous or warm pita bread.
• Complement with a fresh cucumber and tomato salad.
Occasions to Serve
• Ideal for a casual weeknight dinner.
• Great for family gatherings or potlucks.
• Perfect during the fall or winter months for a warming meal.
Recipe Overview
Servings: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Calories: 320 per serving
Nutrition Information
Calories: 320
Protein: 15g
Carbohydrates: 50g
Fat: 9g
Fiber: 12g
Sugar: 6g
Sodium: 400mg
Cook and Prep Times
Preparation: 15 minutes - Chopping vegetables and measuring spices.
Active Cooking: 30 minutes - Sautéing and simmering the tagine.
Total Time: 45 minutes.
Ingredients List
For the Tagine:
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 cup diced tomatoes, canned or fresh
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1/2 teaspoon cinnamon
• Salt and pepper to taste
• Fresh parsley, for garnish
Step 1: Heat the Oil
In a large skillet or tagine pot, heat olive oil over medium heat until shimmering.
Step 2: Sauté the Onion
Add the chopped onion and sauté until translucent, about 5 minutes.
Step 3: Add Garlic
Stir in the minced garlic and cook for an additional minute until fragrant.
Step 4: Incorporate Vegetables
Add the red bell pepper and zucchini, stirring well to combine.
Step 5: Stir in Spices
Sprinkle in the cumin, coriander, paprika, and cinnamon, mixing to coat the vegetables.
Step 6: Add Chickpeas and Tomatoes
Add the chickpeas and diced tomatoes to the skillet, stirring to combine all ingredients.
Step 7: Simmer the Tagine
Reduce heat to low, cover, and let simmer for 20 minutes, allowing flavors to meld.
Step 8: Season to Taste
After simmering, taste and adjust seasoning with salt and pepper as needed.
Step 9: Garnish and Serve
Remove from heat, garnish with fresh parsley, and serve warm.
Tips for Success
• Use fresh spices for the best flavor.
• If you like heat, add a pinch of cayenne pepper.
• Let the tagine rest for a few minutes before serving for optimal flavor.
• Use a tagine pot if available for traditional cooking.
• Store leftovers in an airtight container in the fridge.
Troubleshooting Common Issues
Problem: The tagine is too watery.
Solution: Simmer uncovered for a few more minutes to reduce excess liquid.
Problem: The flavors are too bland.
Solution: Add more spices or a splash of lemon juice to brighten the dish.
Problem: Vegetables are overcooked.
Solution: Adjust cooking time based on the size of your vegetable pieces to ensure they remain tender-crisp.
Frequently Asked Questions
Q: Can I make this ahead of time?
A: Yes, it stores well in the fridge for up to 4 days and flavors deepen over time.
Q: Can I substitute chickpeas?
A: Yes, white beans or lentils can be used as alternatives.
Q: Is this recipe gluten-free friendly?
A: Yes, it is naturally gluten-free.
Q: How do I know when the chickpeas are done?
A: They should be tender and infused with the flavors of the spices and vegetables.
Q: How long will leftovers keep?
A: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.
Conclusion
This Mediterranean Chickpea Tagine is a delightful and nourishing meal.
With its vibrant flavors and wholesome ingredients, it’s sure to impress.
Give this recipe a try and enjoy a taste of the Mediterranean!