Shortcut Moroccan Vegetable Tagine with Couscous

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
67%
Shortcut Moroccan Vegetable Tagine with Couscous
35 min.
4
456kcal

Suggestions

Ingredients

  • 10 oz butternut squash diced frozen
  • 15.5 ounce chickpeas canned
  •  tomatoes whole canned peeled
  • cup couscous 
  • tablespoons cilantro leaves fresh chopped
  • 0.3 cup golden raisins dried chopped
  • 0.3 cup olives green with the side of a knife pitted smashed
  • 0.8 teaspoon ground cinnamon 
  • 0.8 teaspoon ground cumin 
  • tablespoon harissa plus more if desired
  • servings kosher salt and pepper black freshly ground
  • tablespoons olive oil extra-virgin
  • 0.5 medium onion yellow

Equipment

  • frying pan
  • oven
  • tajine pot

Directions

  1. Heat the oil in a large skillet over medium-high heat.
  2. Add the onions and cook, stirring occasionally, until browned, about 7 minutes.
  3. Add the chickpeas, raisins, harissa, cinnamon, cumin, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring, until the spices are toasted, about 30 seconds.
  4. Working over the skillet, rip the tomatoes into large chunks with your hands and add to the skillet; add 2 cups water. Reduce the heat to medium-low, cover and simmer until the tomatoes and chickpeas have softened, about 12 minutes. Stir in the squash and olives, cover and cook until the squash is tender, about 5 minutes. Stir gently, so as not to break apart the squash too much, and simmer, uncovered, until the sauce is slightly thickened, about 5 minutes.
  5. While the tagine simmers, prepare the couscous according to package directions.
  6. Remove the tagine from the heat, and stir in the cilantro. Adjust the seasoning with additional salt, pepper and harissa. Divide the couscous between four plates, and spoon the tagine over it.
  7. Serve with additional harissa on the side.

Nutrition Facts

Calories456kcal
Protein12.39%
Fat22.22%
Carbs65.39%

Properties

Glycemic Index
59.93
Glycemic Load
26.7
Inflammation Score
-10
Nutrition Score
29.907825988272%

Flavonoids

Apigenin
0.04mg
Luteolin
0.14mg
Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.1mg
Quercetin
4.44mg

Nutrients percent of daily need

Calories:456.38kcal
22.82%
Fat:11.79g
18.13%
Saturated Fat:1.56g
9.73%
Carbohydrates:78.02g
26.01%
Net Carbohydrates:64.85g
23.58%
Sugar:15.38g
17.09%
Cholesterol:0mg
0%
Sodium:1017.3mg
44.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.78g
29.57%
Vitamin A:8371.11IU
167.42%
Manganese:1.75mg
87.64%
Vitamin C:47.31mg
57.35%
Vitamin B6:1.06mg
53.09%
Fiber:13.17g
52.68%
Potassium:1224.88mg
35%
Vitamin E:5.06mg
33.71%
Iron:6.02mg
33.47%
Copper:0.6mg
30.09%
Magnesium:114.76mg
28.69%
Phosphorus:258.22mg
25.82%
Vitamin B3:5.05mg
25.27%
Vitamin B1:0.33mg
21.96%
Folate:84.34µg
21.08%
Calcium:201.53mg
20.15%
Vitamin B5:1.6mg
15.96%
Vitamin B2:0.25mg
14.76%
Vitamin K:15.48µg
14.74%
Zinc:1.76mg
11.7%
Selenium:3.31µg
4.72%