Okra & Chickpea Tagine
From EatingWell: September/October 2008
This quick and easy okra and chickpea stew is full of Moroccan flavors. The name “tagine” refers to the two-part, cone-shaped casserole dish in which countless slow-cooked Moroccan dishes are prepared. You don't need to prepare this in a tagine dish—it works well in a large saucepan—but if you have one, here's a chance to use it.
- 1 pound fresh or frozen okra, stem ends trimmed, cut into 1/2-inch pieces
- 10 sprigs fresh cilantro, plus more leaves for garnish
- 2 tablespoons extra-virgin olive oil
- 1 red bell pepper, finely diced
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- 1/2 teaspoon ground ginger
- 1/2 teaspoon freshly ground pepper
- 3 plum tomatoes, diced, or 1 cup drained canned diced tomatoes
- 1/2 cup vegetable broth, or reduced-sodium chicken broth
- 3/4 teaspoon ground cumin
- 1 15-ounce can chickpeas, rinsed
- 3/4 teaspoon salt
- 1 teaspoon harissa, (see Ingredient Note) or hot sauce, or to taste
- Place a large bowl of ice water next to the stove. Bring a large saucepan of water to a boil. Add okra and cook for 2 minutes. Transfer the okra with a slotted spoon to the ice water. Drain.
- Tie cilantro sprigs together with kitchen string.
- Heat oil in a tagine dish set over a heat diffuser or a large saucepan over medium-high heat. Add bell pepper. Cook, stirring, until soft, 2 to 5 minutes. Transfer to a bowl with a slotted spoon.
- Add onion, garlic, ginger and pepper to the pan. Cook, stirring, until the onion is soft, 3 to 6 minutes. Mix in tomatoes, broth, cumin, the okra, cilantro sprigs and half the bell pepper. Reduce heat to medium; partially cover. Cook, stirring occasionally, until the okra is soft, 10 to 15 minutes. Stir in chickpeas and salt; cook for 4 minutes. Remove from the heat; discard the cilantro sprigs. Stir in harissa (or hot sauce). Serve sprinkled with the remaining bell pepper and cilantro leaves, if desired.
Tips & Notes
- Make Ahead Tip: Equipment: Kitchen string
- Ingredient note: Harissa is a fiery Tunisian chile paste commonly used in North African cooking. Find it at specialty-food stores, mustaphas.com or amazon.com. Harissa in a tube will be much hotter than that in a jar. You can substitute Chinese or Thai chile-garlic sauce for it.
Per serving: 136 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 5 g protein; 7 g fiber; 443 mg sodium; 389 mg potassium.
Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (25% dv), Folate (20% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 2 vegetable, 1 fat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- 1 hour or less
- September/October 2008