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Tangine of Moroccan Vegetables with Couscous

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Recipe

 

Yield

4 servings

Prep

20 min

Cook

45 min

Ready

75 min
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
2 tablespoons olive oil
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2 each onions
medium, sliced
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1 each sweet red bell peppers
seeded, cut into 3/4 inch wide strips
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2 cloves garlic
peeled
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1 teaspoon turmeric
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1 teaspoon ginger
ground
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½ teaspoon cinnamon
ground
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½ teaspoon sea salt
fine
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¼ teaspoon cayenne pepper
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¼ teaspoon saffron threads
crushed
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4 each carrots
medium, cut into 1 inch lengths
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1 each butternut squash
pared, seeded, cut into 2inch pieces
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15 ounces tomatoes
canned
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1 cup vegetable stock
or bouillon
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2 each zucchini
medium, cut into 1 inch chunks
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1 cup chickpeas (garbanzo beans)
cooked
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½ cup raisins, seedless
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3 cups water
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2 tablespoons olive oil
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½ teaspoon sea salt
fine
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1 ½ cups couscous
whole wheat
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½ cup almonds
coarsely chopped, toasted
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Ingredients

Amount Measure Ingredient Features
3E+1 ml olive oil
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2 each onions
medium, sliced
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1 each sweet red bell peppers
seeded, cut into 3/4 inch wide strips
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2 cloves garlic
peeled
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5 ml turmeric
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5 ml ginger
ground
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2.5 ml cinnamon
ground
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2.5 ml sea salt
fine
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1.3 ml cayenne pepper
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1.3 ml saffron threads
crushed
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4 each carrots
medium, cut into 1 inch lengths
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1 each butternut squash
pared, seeded, cut into 2inch pieces
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433.5 ml/g tomatoes
canned
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237 ml vegetable stock
or bouillon
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2 each zucchini
medium, cut into 1 inch chunks
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237 ml chickpeas (garbanzo beans)
cooked
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118 ml raisins, seedless
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7.1E+2 ml water
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3E+1 ml olive oil
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2.5 ml sea salt
fine
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355 ml couscous
whole wheat
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118 ml almonds
coarsely chopped, toasted
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Directions

Make the tangine: In a large saucepan, heat the oil over medium heat.

Add the onions and cook, stirring often, until lightly browned, about 6 to 8 minutes.

Add the bell pepper, garlic, turmeric, ginger, cinnamon, salt, cayenne, and saffron, and stir for 1 minute.

Stir in the carrots, squash, tomatoes with their juice, and vegetable stock, breaking up the tomatoes with the spoon.

Bring to a simmer over high heat.

Reduce the heat to low, cover, and simmer for 20 to 30 minutes, until the vegetables are just tender.

Stir in the zuchinni, garbanzo beans, and raisins.

Cover and continue cooking until the squash is tender, about 5 to 10 minutes.

Make the couscous: Meanwhile, in a large saucepan, combine the water, oil, and salt and bring to a boil over high heat.

Stir in the couscous.

Immediately remove from the heat, cover, and let stand until the couscous has absorbed all the liquid, about 5 minutes.

Place the couscous on a warmed serving platter and make a well in the center.

With a slotted spoon, spoon the vegetables into the well.

Pour the tangine cooking juices over the couscous, sprinkle with the almonds, and serve.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 726g (25.6 oz)
Amount per Serving
Calories 59723% from fat
 % Daily Value *
Total Fat 15g 23%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 848mg 35%
Total Carbohydrate 35g 35%
Dietary Fiber 12g 49%
Sugars g
Protein 32g
Vitamin A 357% Vitamin C 142%
Calcium 15% Iron 20%
* based on a 2,000 calorie diet How is this calculated?
 

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