Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Spicy Vegetable Tagine

Thursday, March 28, 2019
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Total time
1 hour and 5 minutes
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Portions
4

This Spicy Vegetable Tagine is the perfect way to try out tamari for the first time. Or, if you’ve already got a huge love affair with the stuff, it’s the perfect recipe to add to your cooking repertoire!

Ingredients
or1/4 cup of olive oil or coconut oil
or1 large onion, diced
or3 cloves of garlic, minced
or1 tsp of ginger or 1.5cm piece of ginger grated
or2 cinnamon quills
or1 tsp cumin
or3 bay leaves
or4 star anise
or1/4 tsp of turmeric
or1-3 tsp of chili podwer (depending how spicy you like it)
or400 grams of tomatoes, crushed, canned
or2 tbsps of tamari
orjuice and zest of 1 lemon
or300 grams of pumpkin, cut into 2cm pieces
or2 large carrots, diced
or2 parsnips, diced (if in season)
or1 large zucchini,diced
or1 drained can of chickpeas
Preparation
1.
Heat olive oil in a large saucepan; add onion and sauté until soft. Add garlic, ginger and all the dry spices and cook for 1-2 mins, stirring. Next, add the tomatoes, harissa, lemon juice and Tamari.
2.
Bring to the boil, add the vegetables, stirring well to coat everything in the sauce. Put the lid on and leave to simmer for about an hour, stirring once or twice, until the vegetables are deliciously soft.
3.
Once the veggies are soft, add the chickpeas and cook for a further few mins until everything is warmed through.
4.
Serve hot with cous cous or millet and garnish with fresh coriander and mint leaves.
5.
Serve hot with cous cous or millet and garnish with fresh coriander and mint leaves.
Nutritional information
Per 100 gPer portion (469 g)% DRI
Energy75 kcal351 kcal18 %
Fat4 g16 g25 %
Fatty acids, total saturated0 g2 g11 %
Cholesterol0 mg0 mg0 %
Sodium193 mg903 mg38 %
Carbohydrate10 g47 g16 %
Sugars4 g17 gremove
Fiber3 g12 g48 %
Protein2 g10 gremove