SPICY MEATBALL TAGINE WITH BULGUR & CHICKPEAS
Who knew meatballs could be 4 of your 5-a-day? This healthy tagine is full of flavour and low on fat, just make sure you choose a lean mince with 5% fat
Provided by Sara Buenfeld
Categories Dinner, Main course, Supper
Time 55m
Number Of Ingredients 19
Steps:
- Put the quartered onion in the food processor and process to finely chop it. Add the minced beef, 1 tbsp tomato purée, the garlic, egg and chilli powder and blitz to make a smoothish paste. Divide the mixture into 26 even-sized pieces and roll into balls.
- Heat the oil in a large frying pan and cook the meatballs for about 5-10 mins to lightly brown them. Tip from the pan onto a plate.
- Now add the sliced onion and carrots to the pan and stir fry briefly in the pan juices to soften them a little. Add the spices and pour in the tomatoes with 1 ½ cans of water then stir in the chopped lemon zest, remaining tomato purée, olives and bouillon powder. Return the meatballs to the pan then cover and cook for 15 mins until the carrots are just tender. Stir in the coriander.
- While the tagine is cooking, tip the bulgur into a pan with the chickpeas and water from the can. Add 2 cans of water, the bouillon and coriander. Cover and cook for 10 mins until the bulgur is tender and the liquid had been absorbed. If you're doing the Healthy Diet Plan (serving two people), serve half with half of the tagine and chill the remainder for another night if you like.
Nutrition Facts : Calories 484 calories, Fat 12 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 47 grams carbohydrates, Sugar 15 grams sugar, Fiber 15 grams fiber, Protein 40 grams protein, Sodium 1.1 milligram of sodium
CAULIFLOWER TAGINE
Fragrant North African spices mingle with cauliflower, vegetables and lemon to create this exotic and easy vegetarian meal. We served this dish and the residents' were delighted - I held back on the spices but not entirely! However, the couscous wasn't as well received; we had to opt for orzo but the residents' would have preferred r i c e! I can't fight "cultural appetites" any longer. :)
Provided by Manami
Categories Stew
Time 48m
Yield 6 serving(s)
Number Of Ingredients 20
Steps:
- Heat oil in a large Dutch oven over medium heat; add onion and sauté 6 minutes, or until soft and translucent.
- Stir in garlic, cumin, ginger, lemon slices, bay leaves, salt and pepper and cook, stirring, until fragrant.
- Pour in broth; add cauliflower, carrots, tomatoes with their juice, chickpeas, raisins and cinnamon stick.
- Bring to a boil, breaking up tomatoes into large chunks with a spoon.
- Reduce heat to low, cover pot and simmer 15 minutes, stirring several times.
- Add zucchini chunks; cover pot and continue to simmer 10 minutes longer or until tender.
- To serve, spoon couscous into serving bowls; top with the cauliflower tagine and juices from pot.
- Sprinkle almonds and cilantro over each serving.
SPICY EGG, MEATBALL AND TOMATO TAGINE (KEFTA MKAOUARA)
This is a simple Moroccan dish of onions, tomatoes, cumin and paprika baked with spicy little meatballs and eggs. Serve with flatbread.
Provided by Jan-Luvs2Cook
Categories Meat
Time 1h15m
Yield 4 serving(s)
Number Of Ingredients 17
Steps:
- Preheat the oven to 200C/400F/Gas 6.
- For the meatballs, put the minced beef, parsley, cumin, paprika, one teaspoon salt and some freshly ground black pepper into a bowl and mix together well using your hands. Dampen your hands and form the mixture into about 28 2.5cm balls.
- Heat two tablespoons of the oil in a shallow tagine or frying pan and brown the meatballs briefly on all sides. Remove with a slotted spoon to a plate and set to one side.
- For the sauce, add the onion to the tagine or pan with the remaining tablespoon of oil and cook gently for ten minutes until very soft and just beginning to brown.
- Add the remaining sauce ingredients. 2 x 400g/14oz cans chopped tomatoes, 1 tsp ground cumin, ½ teaspoon hot paprika, 1 tsp freshly ground black pepper, 2 garlic cloves, crushed and salt to taste.
- Leave to simmer gently for 15-20 minutes until well concentrated in flavour but not too thick. Season well with salt to taste.
- Return the meatballs to the sauce and mix together. Transfer to a shallow ovenproof dish if you have prepared the sauce in a frying pan, otherwise leave the mixture in the tagine. Make four slight dips in the mixture and break an egg into each one. Bake in the oven for 15 minutes or until the eggs are just set.
- Scatter with the chopped coriander and serve with warm flatbread.
Nutrition Facts : Calories 490.7, Fat 34.4, SaturatedFat 10.4, Cholesterol 271, Sodium 750.2, Carbohydrate 13.4, Fiber 3.6, Sugar 7.2, Protein 32.2
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