Moroccan Chickpea Tagine Stew

Tagine gets its name from the Moroccan conical cooking vessel in which it is traditionally made.  This gluten-free recipe just requires one pot, making it an easy way to impart unique, international flavors. This healthy, vegan, fat-free stew is nourishing comfort food. 

MEDIUM         Servings: 4       Ready In: 90 minutes + soaking

Moroccan Chickpea Tagine Stew - Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegan Comfort Food Middle Eastern Recipe

Moroccan Chickpea Tagine Stew - Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegan Comfort Food Middle Eastern Recipe

Chef's Plant-Based Tip:  The chickpeas will double to triple in size during soaking so make sure you use a large enough container to allow them to expand.  To speed up this recipe, swap out the dry garbanzo beans for 2 cans of cooked beans

Chef's Plant-Based Tip:  The chickpeas will double to triple in size during soaking so make sure you use a large enough container to allow them to expand.  To speed up this recipe, swap out the dry garbanzo beans for 2 cans of cooked beans

Chef's Flavor Tip: Toast the spices and cinnamon with the onion and carrot, 5-7 minutes, until aromatic.  There's no need to add oil for this fat-free step, as the moisture from the carrot and onion will help warm the spices

Chef's Flavor Tip: Toast the spices and cinnamon with the onion and carrot, 5-7 minutes, until aromatic.  There's no need to add oil for this fat-free step, as the moisture from the carrot and onion will help warm the spices

Chef's Healthy Tip:  Chopped dried apricots add natural sweetness for interesting, complex flavors in this healthy, oil-free Moroccan Chickpea Tagine recipe

Chef's Healthy Tip:  Chopped dried apricots add natural sweetness for interesting, complex flavors in this healthy, oil-free Moroccan Chickpea Tagine recipe

Chef's Tip: Garnish the tagine with fresh tomatoes and herbs to add bright, healthy flavor and beautiful color for this vegan, oil-free recipe

Chef's Tip: Garnish the tagine with fresh tomatoes and herbs to add bright, healthy flavor and beautiful color for this vegan, oil-free recipe

Ingredients

1 cup chickpeas, soaked overnight
1 medium onion
1 carrot
1/2 tsp ground ginger
1/2 tsp cumin
1/2 tsp turmeric
1 cinnamon stick
1/4 cup dried apricots
1/2 cup red wine
3 cloves garlic
2 bay leaves
2 cups vegetable stock
2 cups water
1/4 cup fresh parsley
1/4 cup fresh cilantro
2 Roma tomatoes
1/4 tsp salt


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Procedure

Gather ingredients

To soak the chickpeas: Cover the chickpeas with a few inches of water and soak for at least 8 hours, or overnight. After at least 8 hours, drain the soaked chickpeas and rinse thoroughly under running water. 

To make the Tagine: Peel and dice the onion and carrot. 
In a medium pot, combine the onion carrot, ginger, cumin, turmeric, and cinnamon stick. Cover and cook over medium-high heat, 5-7 minutes. 
Meanwhile, chop the dried apricots. 
After about 5-7 minutes, the spices will be aromatic and the onions start to brown. Add the wine and scrape up any bits from the bottom of the pan. Cook 2-3 minutes, until the wine cooks off. 
Add the rinsed chickpeas, diced apricots, bay leaves, garlic, vegetable stock, and water. Cover, bring to a boil and then reduce to a simmer. Cook for about 60-75 minutes, until the chickpeas are tender. 

To finish the tagine: Roughly chop the parsley and cilantro. Seed and dice the tomato. 
When the chickpeas are tender, remove the lid. Add the fresh cilantro, parsley, diced tomatoes, and salt.  

Serve and enjoy.


Chef's Tip: You can find high-quality tagine spice mixes at most local groceries or online.  Just make sure to choose low-sodium or salt-free and use the mix within 6 months to ensure freshness.

Yield: 6 cups


Step-by-Step Photos:

Nutrition Facts

Amount Per Serving (1/4 recipe, about 1 1/2 cups)

Calories 274.54
Calories From Fat (10%) 28.47
% Daily Value
Total Fat 3.43g 5%
Saturated Fat 0.38g 2%
Cholesterol 0mg 0%
Sodium 251.17mg 10%
Potassium 837.94mg 24%
Total Carbohydrates 47.37g 16%
Fiber 13.28g 53%
Sugar 13.75g
Protein 11.17g 22%
Calcium 55.9mg 6%
Iron 86.8mg 482%
Vitamin A 3498.34IU 70%
Vitamin C 800.78mg 1335%


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