Winter vegetable tagine


winter vegetable tagine

Our desire for stodgy food in the winter can take its toll on our waistlines, but this dish offers a satisfying and nutritional meal. The chickpeas and vegetables provide almost a third of your recommended fibre intake, as well as protein that promotes fullness. The dried fruit and tomatoes in this dish give it a rich umami (savoury) flavour, while the pomegranate seeds and herbs provide important vitamins and antioxidants. 



Ingredients

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 1 garlic clove, crushed
  • 1 tbsp harissa paste
  • 1 tbsp ras-el-hanout
  • 4 skinless chicken breasts, sliced
  • 2 sweet potatoes, peeled and chopped
  • 400g tin chopped tomatoes
  • 300 ml reduced-salt chicken stock
  • Salt and freshly ground black pepper
  • 400g can chickpeas, drained
  • 12 dried apricots, sliced
  • 1 lemon, zest
  • Small bunch coriander, chopped
  • Small bunch parsley, chopped
  • 2 spring onions, finely sliced
  • 60g pomegranate seeds
  • Cauliflower or brown rice (to serve)

Method

  1. Place a large heavy-bottomed pan over a medium-high heat and add the olive oil and onion and cook for about 7 - 10 minutes until the onion is soft and translucent.
  2. Add the garlic and cook for a further minute until fragrant. Add the harissa, ras-el-hanout, chicken pieces and chopped sweet potato and stir, cooking out for about 5 minutes to seal the chicken.
  3. Pour in the chopped tomatoes and stock and season well with salt and pepper. Bring to the boil then turn down the heat and simmer for 40 - 45 minutes until the chicken is cooked and the sweet potato is tender.
  4. Add the drained chickpeas, chopped apricots and lemon zest, stir though the tagine and leave to bubble away for a further 10 minutes.
  5. Sprinkle the herbs, spring onions and pomegranate seeds on top of the tagine and serve with cauliflower couscous or brown rice.
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