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Tunisian Vegetable Tagine

:  Fall 2003, EatingWell Serves Two, The Essential EatingWell Cookbook (2004)

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Fragrant vegetable stews are common around the Mediterranean. This streamlined version is flavored with a North African spice blend and simplified with the use of precut, frozen bell peppers and onions.


Tunisian Vegetable Tagine Recipe

Makes: 2 servings, 2 cups stew plus 1 egg each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 teaspoon extra-virgin olive oil
  • 1 1/2 cups frozen bell pepper and onion mix
  • 1/2 teaspoon coriander seeds
  • 1/4 teaspoon caraway seeds
  • Pinch of salt
  • 1/8 teaspoon paprika, plus more for sprinkling
  • 1/8 teaspoon cayenne pepper
  • 2 cloves garlic, minced
  • 1 14-ounce can diced tomatoes
  • 1 8-ounce can chickpeas, rinsed
  • Freshly ground pepper, to taste
  • 2 large eggs

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Preparation

  1. Heat oil in a large nonstick skillet over medium-high heat. Add pepper and onion mix; cook, stirring occasionally, until most of the liquid has evaporated, 3 to 5 minutes.
  2. Meanwhile, coarsely grind coriander seeds, caraway seeds and salt in a spice grinder, dry blender or mortar and pestle. Transfer to a small bowl and stir in paprika and cayenne.
  3. Add garlic and the spice mixture to the skillet; cook, stirring, for 30 seconds. Add tomatoes and chickpeas; bring to a simmer. Reduce heat to medium and cook at a lively simmer until slightly thickened, 8 to 12 minutes. Season with pepper.
  4. Break eggs into separate halves of the pan, taking care not to break the yolks. Reduce heat to medium-low, cover and cook until the eggs are set, 5 to 7 minutes. Sprinkle the eggs with paprika.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 2 days.

Nutrition

Per serving: 259 calories; 9 g fat ( 2 g sat , 4 g mono ); 212 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 13 g protein; 7 g fiber; 564 mg sodium; 231 mg potassium.

Nutrition Bonus: Vitamin A (58% daily value), Vitamin C (53% dv), Selenium (27% dv), Folate (19% dv), Iron (17% dv).

Carbohydrate Servings: 2

Exchanges: 1 starch, 2 1/2 vegetable, 1 medium-fat meat


More From EatingWell

Recipe Categories

Style/Theme
Make ahead instructions
Quick (total 30 min. or less)
Vegetarian
Cooking for 2
Type of Dish
Main dish, vegetarian
Soups/stews
Ease of Preparation
Easy
Ethnic/Regional
African
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Servings
2
Main Ingredient
Vegetarian, other
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
EatingWell Serves Two
Fall 2003
The Essential EatingWell Cookbook (2004)
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