Vegetable tagine with chickpeas & raisins

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
96%
Vegetable tagine with chickpeas & raisins
30 min.
4
424kcal

Suggestions


Welcome to a delightful culinary journey with our Vegetable Tagine with Chickpeas and Raisins! This vibrant dish is a fantastic way to bring the rich flavors of North Africa into your kitchen. Imagine a colorful array of vegetables simmered to perfection, infused with warm spices like cinnamon, coriander, and cumin that will tantalize your taste buds.

Perfect for any meal of the day, whether it’s a hearty lunch or a cozy dinner, this tagine showcases the versatility of plant-based ingredients. Crafted for health enthusiasts, it boasts an impressive health score of 96, making it a guilt-free indulgence. Not only is it vegetarian and vegan, but it’s also gluten-free and dairy-free, catering to a variety of dietary needs without compromising on flavor.

With chickpeas providing a healthy protein boost, sweet raisins adding a touch of natural sweetness, and a fragrant blend of vegetables, this dish is both nutritious and satisfying. Ready in just 30 minutes, it’s a perfect recipe for busy weeknights or when entertaining guests. The final touch of fresh coriander elevates the dish, making it not just a meal but a feast for the senses. Dive into this bowl of goodness and let your taste buds explore the delightful harmony of flavors!

Ingredients

  • tbsp olive oil 
  •  onions chopped
  • 0.5 tsp ground cinnamon 
  • large courgettes cut into chunks
  •  tomatoes chopped
  • 400 chickpea rinsed drained canned
  • tbsp raisin 
  • 425 ml vegetable stock 
  • 300 pea frozen
  • servings coriander chopped

Equipment

  • frying pan

Directions

  1. Heat the oil in a pan, then fry the onions for 5 mins until soft. Stir in the spices.
  2. Add the courgettes, tomatoes, chickpeas, raisins and stock, then bring to the boil. Cover and simmer for 10 mins. Stir in the peas and cook for 5 mins more.
  3. Sprinkle with coriander, to serve.

Nutrition Facts

Calories424kcal
Protein16.31%
Fat21.77%
Carbs61.92%

Properties

Glycemic Index
71.89
Glycemic Load
18.7
Inflammation Score
-9
Nutrition Score
30.029130313707%

Flavonoids

Naringenin
0.42mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.76mg
Kaempferol
0.41mg
Myricetin
0.1mg
Quercetin
12.64mg

Nutrients percent of daily need

Calories:423.91kcal
21.2%
Fat:10.77g
16.57%
Saturated Fat:1.54g
9.64%
Carbohydrates:68.93g
22.98%
Net Carbohydrates:51.97g
18.9%
Sugar:16.17g
17.96%
Cholesterol:0mg
0%
Sodium:454.76mg
19.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.15g
36.3%
Folate:386.97µg
96.74%
Manganese:1.91mg
95.52%
Fiber:16.96g
67.83%
Vitamin C:43.85mg
53.16%
Phosphorus:388.59mg
38.86%
Copper:0.74mg
37.15%
Potassium:1272.81mg
36.37%
Iron:6.11mg
33.93%
Magnesium:133.81mg
33.45%
Vitamin B6:0.62mg
31.07%
Vitamin B1:0.41mg
27.01%
Vitamin A:1107.15IU
22.14%
Zinc:3.25mg
21.64%
Vitamin K:21.92µg
20.88%
Vitamin B2:0.31mg
18.25%
Vitamin E:2.11mg
14.1%
Calcium:119.23mg
11.92%
Vitamin B3:2.23mg
11.14%
Vitamin B5:1.05mg
10.55%
Selenium:6.27µg
8.96%