5-a-day tagine

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
5-a-day tagine
45 min.
4
297kcal

Suggestions


Welcome to a culinary journey of vibrant flavors and wholesome goodness with our 5-a-day tagine! This delightful vegetarian and gluten-free dish is a celebration of the bounty that nature provides. Packed with an array of colorful vegetables, including hearty carrots, sweet parsnips, and robust red onions, every bite promises not just irresistible taste but also a wealth of nutrients. The addition of aromatic spices—cumin, paprika, cinnamon, and mild chili powder—infuses the vegetables with warmth and depth, while the soft dried apricots and a touch of honey introduce a delightful sweetness that balances the savory elements beautifully.

With a health score of 100 and just 297 calories per serving, this tagine is not only a treat for your taste buds but also a nourishing choice for your body. Whether you're looking for a veritable antipasti option, a flavorful starter, or a wholesome snack, this dish fits the bill. Ready in just 45 minutes, it’s simple to prepare yet impressive enough to share with friends and family. Pair it with fluffy couscous or hearty jacket potatoes to complete the meal. Get ready to dig into a dish that embodies the essence of healthy eating without compromising on flavor; the 5-a-day tagine is bound to become a staple in your kitchen!

Ingredients

  •  carrots cut into chunks
  • small parsnips cut into chunks
  •  onion red cut into wedges
  •  bell pepper red deseeded cut into chunks
  • tbsp olive oil 
  • tsp chili powder 
  • 400 canned tomatoes chopped canned
  • small handfuls apricot dried soft
  • tsp honey 

Equipment

  • oven

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Scatter the veg over a couple of baking trays, drizzle with half the oil, season, then rub the oil over the veg with your hands to coat. Roast for 30 mins until tender and beginning to brown.
  3. Meanwhile, fry the spices in the remaining oil for 1 min they should sizzle and start to smell aromatic. Tip in the tomatoes, apricots, honey and a can of water. Simmer for 5 mins until the sauce is slightly reduced and the apricots plump, then stir in the veg and some seasoning.
  4. Serve with couscous or jacket potatoes.

Nutrition Facts

Calories297kcal
Protein7.09%
Fat23.18%
Carbs69.73%

Properties

Glycemic Index
70.38
Glycemic Load
18.58
Inflammation Score
-10
Nutrition Score
31.129565093828%

Flavonoids

Apigenin
0.01mg
Luteolin
0.46mg
Isorhamnetin
4.13mg
Kaempferol
0.69mg
Myricetin
0.05mg
Quercetin
18.55mg

Nutrients percent of daily need

Calories:297.36kcal
14.87%
Fat:8.25g
12.69%
Saturated Fat:1.19g
7.43%
Carbohydrates:55.84g
18.61%
Net Carbohydrates:41.71g
15.17%
Sugar:23.92g
26.57%
Cholesterol:0mg
0%
Sodium:206.67mg
8.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.68g
11.36%
Vitamin A:12488.41IU
249.77%
Vitamin C:121.44mg
147.2%
Manganese:1.33mg
66.34%
Fiber:14.13g
56.53%
Vitamin K:56.42µg
53.73%
Folate:171.79µg
42.95%
Vitamin E:6.21mg
41.37%
Potassium:1336.3mg
38.18%
Vitamin B6:0.66mg
33.08%
Copper:0.45mg
22.42%
Magnesium:88.9mg
22.22%
Vitamin B1:0.33mg
21.77%
Phosphorus:205.32mg
20.53%
Vitamin B3:3.68mg
18.4%
Vitamin B5:1.68mg
16.76%
Iron:3.01mg
16.73%
Vitamin B2:0.25mg
14.46%
Calcium:135.85mg
13.59%
Zinc:1.66mg
11.06%
Selenium:4.1µg
5.86%