Chicken Tagine with Chickpeas and Mint

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

Suggestions


Welcome to a delightful culinary journey with our Chicken Tagine with Chickpeas and Mint! This vibrant dish, inspired by the rich flavors of North Africa, brings together succulent chicken, hearty chickpeas, and an array of fresh vegetables infused with aromatic spices. It's the perfect choice for anyone seeking a healthy yet satisfying meal, as it's both gluten-free and dairy-free not to mention a feast for the senses!

In just 45 minutes, you can create a colorful main course that’s ideal for lunch or dinner. The combination of tender chicken, earthy carrots, and crisp green beans, all simmered in a fragrant broth of garlic, ginger, and herbs, makes for a wholesome meal. Add to that the refreshing notes of mint and a splash of zesty lemon juice, and you have a dish that bursts with flavor and nutrition.

With a calorie count of only 410 per serving, this Chicken Tagine is not only nourishing but also offers a balanced caloric breakdown—42% from protein, making it perfect for those looking to fuel their bodies with the right nutrients. Whether you're cooking for family or hosting friends, this dish is sure to impress and satisfy. So, roll up your sleeves and let's dive into this delicious recipe that will transport your taste buds to a whole new 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