Vegetable Tagine with Baked Tempeh

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Vegetable Tagine with Baked Tempeh
45 min.
4
485kcal

Suggestions

Ingredients

  • 0.5 teaspoon peppercorns black
  • teaspoon caraway seeds 
  • 0.8 cup carrots finely chopped
  • 0.5 cup celery finely chopped
  • stick piece cinnamon (1-inch)
  • cups couscous hot cooked
  • teaspoon coriander seeds 
  • teaspoon cumin seeds 
  • 0.3 cup flat-leaf parsley fresh finely chopped
  •  garlic cloves peeled
  •  garlic cloves minced
  • cups cabbage green chopped
  • teaspoons ground cumin 
  • 0.5 teaspoon ground pepper red
  • tablespoon juice of lemon fresh
  • tablespoons juice of lemon fresh
  • teaspoons olive oil extra-virgin
  • cups onion finely chopped
  • 0.5 teaspoon paprika 
  • teaspoons paprika 
  • 0.5 teaspoon sea salt 
  • cups sweet potatoes and into cubed peeled ()
  • pound tempeh cut into 1/2-inch cubes
  • cup tomatoes peeled finely chopped
  • 0.7 cup water 
  • 1.5 cups water 
  • cup baby squash yellow finely chopped
  • cup zucchini finely chopped

Equipment

  • bowl
  • oven
  • baking pan
  • aluminum foil
  • dutch oven
  • tajine pot

Directions

  1. To prepare the tagine, combine first 6 ingredients in a spice or coffee grinder; process until finely ground.
  2. Heat oil in a large Dutch oven over medium heat.
  3. Add onion, carrot, celery, 1/2 teaspoon salt, and 2 peeled garlic cloves; cook 5 minutes, stirring occasionally. Cover, reduce heat to low, and cook 20 minutes.
  4. Stir in cumin mixture, sweet potato, and next 5 ingredients (sweet potato through tomato); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until thick. Stir in lemon juice.
  5. To prepare the tempeh, preheat oven to 35
  6. Combine 2/3 cup water and next 7 ingredients (2/3 cup water through 4 minced garlic cloves) in a large bowl.
  7. Add tempeh, and toss well to coat. Arrange the tempeh mixture in a single layer in an 11 x 7-inch baking dish. Cover with foil.
  8. Bake at 350 for 35 minutes. Uncover and bake an additional 5 minutes or until liquid is absorbed.
  9. Serve tempeh over tagine and couscous; sprinkle with cilantro, if desired.

Nutrition Facts

Calories485kcal
Protein22.43%
Fat27.18%
Carbs50.39%

Properties

Glycemic Index
133.96
Glycemic Load
23.24
Inflammation Score
-10
Nutrition Score
39.164782389351%

Flavonoids

Eriodictyol
1.28mg
Hesperetin
3.8mg
Naringenin
0.36mg
Apigenin
11.18mg
Luteolin
0.29mg
Isorhamnetin
4.01mg
Kaempferol
0.77mg
Myricetin
0.89mg
Quercetin
17.14mg

Nutrients percent of daily need

Calories:484.92kcal
24.25%
Fat:15.68g
24.13%
Saturated Fat:3.03g
18.96%
Carbohydrates:65.42g
21.81%
Net Carbohydrates:55.99g
20.36%
Sugar:12.47g
13.85%
Cholesterol:0mg
0%
Sodium:480.57mg
20.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.12g
58.24%
Vitamin A:14894.42IU
297.89%
Manganese:2.47mg
123.48%
Vitamin K:124.72µg
118.78%
Vitamin C:56.84mg
68.9%
Copper:0.98mg
49.07%
Phosphorus:458.15mg
45.82%
Vitamin B6:0.9mg
45%
Magnesium:167.2mg
41.8%
Potassium:1447.87mg
41.37%
Vitamin B2:0.67mg
39.28%
Iron:6.98mg
38.78%
Fiber:9.43g
37.71%
Selenium:23.84µg
34.06%
Folate:120.3µg
30.08%
Vitamin B3:5.68mg
28.38%
Calcium:281.33mg
28.13%
Vitamin B1:0.36mg
23.92%
Zinc:2.57mg
17.15%
Vitamin B5:1.71mg
17.09%
Vitamin E:1.91mg
12.74%
Vitamin B12:0.09µg
1.51%
Source:My Recipes