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Okra And Chickpea Tagine

 

.
12

Yield

6

servings

Prep

15

min

Cook

25

min

Ready

45

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 pound okra
fresh, stem ends trimmed, cut into 1/2-inch pieces
10 each cilantro
sprigs fresh, plus more leaves for garnish
*
2 tablespoons olive oil, extra-virgin
1 each sweet red bell peppers
finely diced
1 medium onions
finely diced
3 cloves garlic
minced
½ teaspoon ginger
ground
*
½ teaspoon black pepper
freshly ground
3 each italian plum (roma) tomatoes
diced
½ cup vegetarian chicken broth, non-fat, low-sodium
*
¾ teaspoon cumin
ground
15 ounces chickpeas (garbanzo beans)
rinsed
¾ teaspoon salt
1 x red hot pepper sauce
to taste
*

Directions

Place a large bowl of ice water next to the stove.

Bring a large saucepan of water to a boil.

Add okra and cook for 2 minutes.

Transfer the okra with a slotted spoon to the ice water.

Drain.

Tie cilantro sprigs together with kitchen string.

Heat oil in a tagine dish set over a heat diffuser or a large saucepan over medium-high heat.

Add bell pepper.

Cook, stirring, until soft, 2 to 5 minutes.

Transfer to a bowl with a slotted spoon.

Add onion, garlic, ginger and pepper to the pan.

Cook, stirring, until the onion is soft, 3 to 6 minutes.

Mix in tomatoes, broth, cumin, the okra, cilantro sprigs and half the bell pepper.

Reduce heat to medium; partially cover.

Cook, stirring occasionally, until the okra is soft, 10 to 15 minutes.

Stir in chickpeas and salt; cook for 4 minutes.

Remove from the heat; discard the cilantro sprigs.

Stir in harissa (or hot sauce).

Serve sprinkled with the remaining bell pepper and cilantro leaves, if desired.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 260g (9.2 oz)
Amount per Serving
Calories 17529% of calories from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 529mg 22%
Total Carbohydrate 9g 9%
Dietary Fiber 7g 27%
Sugars g
Protein 13g
Vitamin A 27% Vitamin C 85%
Calcium 11% Iron 10%
* based on a 2,000 calorie diet How is this calculated?

 

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