Chicken Tagine with Chickpeas and Mint

Gluten Free
Dairy Free
Health score
53%
Chicken Tagine with Chickpeas and Mint
45 min.
4
410kcal

Suggestions


If you're looking to spice up your dinner routine with a dish that's bursting with flavor and health benefits, look no further than this delightful Chicken Tagine with Chickpeas and Mint. This vibrant one-pot meal showcases tender chicken simmered in a fragrant blend of spices and fresh herbs, bringing the essence of Moroccan cuisine right to your table.

The combination of garbanzo beans and fresh vegetables not only makes this recipe hearty but also packs a nutritious punch. With gluten-free and dairy-free options, it caters to various dietary preferences without sacrificing taste. Each bite is infused with aromatic spices like cumin, coriander, and paprika, complemented by the refreshing zing of lemon and mint. The bright colors of the carrots and green beans add to the visual appeal, making this dish as beautiful as it is delicious.

This Chicken Tagine is perfect for lunch or dinner and will serve four people, making it an excellent choice for a family meal or gathering with friends. In just 45 minutes, you'll have a satisfying and flavorful main dish that is sure to impress. So gather your ingredients, heat up your pot, and get ready to enjoy a wholesome, flavorful experience that will transport your taste buds to another world!

Ingredients

  • cups garbanzo beans canned drained (chickpeas)
  • medium carrots peeled cut into 2-inch pieces
  • 0.5 teaspoon cayenne pepper 
  •  chicken breast halves skinless with bones, , each cut crosswise into 2 pieces
  •  chicken leg-thigh pieces skinless separated
  • 0.5 cup cilantro stems fresh chopped
  • 0.3 cup mint leaves fresh chopped
  • large garlic cloves minced
  • tablespoon ginger minced peeled
  • cups pieces green beans 
  • 0.1 teaspoon ground cinnamon 
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  •  optional: lemon thinly sliced quartered
  • tablespoons juice of lemon fresh ()
  • tablespoon olive oil 
  • large onion thinly sliced
  • 1.5 tablespoons paprika 
  • 0.5 cup juice reserved from tomatoes diced canned
  • teaspoon turmeric 
  • cups water ()

Equipment

  • bowl
  • pot

Directions

  1. Heat oil in heavy large pot over medium heat.
  2. Add onion, garlic, and ginger. Cover and cook until onion is tender, stirring often, about 10 minutes.
  3. Add paprika and next 5 ingredients; stir 1 minute. Stir in 2 cups water, garbanzo beans, tomatoes with juices, cilantro, lemon, and 2 tablespoons lemon juice. Bring to boil. Reduce heat, cover, and simmer 10 minutes.
  4. Sprinkle chicken with salt and pepper; add to pot. Cover and simmer 30 minutes.
  5. Add carrots and more water to cover if liquid has evaporated; cook 10 minutes. Stir in green beans; simmer until chicken and vegetables are tender, about 5 minutes longer. Season with salt and pepper and more lemon juice, if desired.
  6. Transfer to bowl.
  7. Sprinkle with mint.

Nutrition Facts

Calories410kcal
Protein42.05%
Fat27.91%
Carbs30.04%

Properties

Glycemic Index
81.17
Glycemic Load
7.34
Inflammation Score
-10
Nutrition Score
36.573043818059%

Flavonoids

Eriodictyol
7mg
Hesperetin
8.9mg
Naringenin
0.25mg
Apigenin
0.16mg
Luteolin
1.01mg
Isorhamnetin
1.88mg
Kaempferol
0.62mg
Myricetin
0.32mg
Quercetin
10.83mg

Nutrients percent of daily need

Calories:409.82kcal
20.49%
Fat:13.01g
20.01%
Saturated Fat:2.5g
15.63%
Carbohydrates:31.49g
10.5%
Net Carbohydrates:21.73g
7.9%
Sugar:7.54g
8.38%
Cholesterol:153.39mg
51.13%
Sodium:508.38mg
22.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.1g
88.19%
Vitamin A:9790.35IU
195.81%
Vitamin B6:1.72mg
85.79%
Vitamin B3:14.77mg
73.87%
Selenium:48.44µg
69.2%
Manganese:1.2mg
59.83%
Phosphorus:497.65mg
49.77%
Vitamin C:36.29mg
43.99%
Vitamin K:45.22µg
43.07%
Fiber:9.75g
39.02%
Potassium:1189.49mg
33.99%
Vitamin B5:3.07mg
30.66%
Vitamin B2:0.47mg
27.64%
Magnesium:108.98mg
27.25%
Iron:4.74mg
26.35%
Zinc:3.81mg
25.37%
Vitamin B1:0.32mg
21.24%
Copper:0.4mg
20.03%
Folate:75.3µg
18.82%
Vitamin E:2.56mg
17.04%
Vitamin B12:0.85µg
14.12%
Calcium:137.46mg
13.75%
Source:Epicurious