Mediterranean Grilled Vegetable Tagine

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
95%
Mediterranean Grilled Vegetable Tagine
45 min.
4
524kcal

Suggestions


Are you ready to embark on a flavorful journey to the Mediterranean coastline? This Mediterranean Grilled Vegetable Tagine is a vibrant and nourishing dish that beautifully captures the essence of healthy eating while delighting your taste buds. Perfect for lunch or dinner, this recipe brings together an array of colorful vegetables, aromatic spices, and the wholesome goodness of couscous, making it not only a feast for the eyes but also a delight for the palate.

This vegetarian and vegan-friendly dish boasts an impressive health score of 95, making it a guilt-free option for those who want to indulge in delicious flavors without compromising their wellness goals. With a harmonious blend of grilled bell peppers, tender potatoes, and zesty tomatoes, each bite is packed with nutrients and satisfying textures. Plus, the unexpected sweetness of golden raisins and the crunch of toasted pine nuts add an enticing contrast that will keep you coming back for more.

Whether you're serving this as a main course for a casual dinner with friends or a delightful lunch for yourself, the Mediterranean Grilled Vegetable Tagine is sure to impress. With the vibrant colors and robust flavors, it’s not just a meal; it’s an experience. Gather your ingredients and let’s dive into this culinary adventure that celebrates health, flavor, and the joy of cooking!

Ingredients

  • teaspoons balsamic vinegar 
  • 0.3 teaspoon pepper black freshly ground
  • 28 ounce canned tomatoes diced undrained canned
  • 0.7 cup couscous uncooked
  • 0.5 teaspoon fennel seeds crushed
  •  garlic cloves minced
  • 0.3 cup golden raisins 
  •  bell pepper green quartered
  • 0.3 cup olives green pitted sliced
  • 0.3 teaspoon ground cinnamon 
  • teaspoon ground cumin 
  • 0.5 teaspoon kosher salt divided
  • teaspoon olive oil divided
  • 1.8 cups onion chopped
  • 0.3 cup pinenuts toasted
  •  bell peppers red quartered
  • small onion red
  • small potatoes red quartered
  • 1.3 cups water divided

Equipment

  • frying pan
  • sauce pan
  • grill
  • ziploc bags

Directions

  1. Cut red onion into 4 wedges, leaving root end intact.
  2. Place red onion, bell peppers, vinegar, 1/4 teaspoon salt, and 1/2 teaspoon oil in a zip-top plastic bag. Seal bag; toss well to coat.
  3. Prepare grill.
  4. Heat 1/2 teaspoon oil in a large nonstick skillet over medium-high heat.
  5. Add chopped onion and garlic; saut 3 minutes.
  6. Add cumin, fennel, and cinnamon; saut 1 minute.
  7. Add 1/4 teaspoon salt, 1/4 cup water, olives, raisins, black pepper, tomatoes, and potatoes; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until potatoes are just tender.
  8. Remove bell peppers and red onion from bag, discarding marinade; place on grill rack coated with cooking spray. Grill 10 minutes, turning frequently.
  9. Bring 1 cup of water to a boil in a medium saucepan; gradually stir in couscous.
  10. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  11. Serve tomato mixture over couscous. Top with grilled bell peppers and red onions; sprinkle with pine nuts.

Nutrition Facts

Calories524kcal
Protein11.15%
Fat15.71%
Carbs73.14%

Properties

Glycemic Index
94.42
Glycemic Load
24.74
Inflammation Score
-10
Nutrition Score
36.489999833314%

Flavonoids

Apigenin
0.01mg
Luteolin
1.83mg
Isorhamnetin
4.88mg
Kaempferol
0.91mg
Myricetin
0.05mg
Quercetin
22.49mg

Nutrients percent of daily need

Calories:523.86kcal
26.19%
Fat:9.69g
14.91%
Saturated Fat:1.04g
6.53%
Carbohydrates:101.5g
33.83%
Net Carbohydrates:87.31g
31.75%
Sugar:25.48g
28.32%
Cholesterol:0mg
0%
Sodium:747.12mg
32.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.47g
30.95%
Vitamin C:148.4mg
179.88%
Manganese:2.05mg
102.34%
Potassium:2255.3mg
64.44%
Vitamin B6:1.18mg
59.1%
Fiber:14.19g
56.78%
Copper:1.02mg
51.23%
Vitamin A:2462.96IU
49.26%
Magnesium:158.12mg
39.53%
Vitamin B3:7.75mg
38.73%
Phosphorus:383.8mg
38.38%
Vitamin B1:0.54mg
35.79%
Iron:6.44mg
35.76%
Folate:129.85µg
32.46%
Vitamin E:4.86mg
32.41%
Vitamin K:29.3µg
27.91%
Vitamin B5:2.01mg
20.12%
Vitamin B2:0.33mg
19.5%
Zinc:2.61mg
17.41%
Calcium:155.25mg
15.52%
Selenium:3.46µg
4.94%
Source:My Recipes