Name: Okra & Chickpea Tagine
Cook time: 50 min
Total time: 50 min
Ingredients: 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; 0.5 teaspoon ground ginger; 0.5 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; 0.75 teaspoon ground cumin; 1 15-ounce can chickpeas, rinsed; 0.75 teaspoon salt; 1 teaspoon harissa, (see Ingredient Note) or hot sauce, or to taste

Okra & Chickpea Tagine

4.6

(8)

8 Reviews

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.

By Kitty Morse

Updated on June 8, 2018

Cook Time:

50 mins

Total Time:

50 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Low-Calorie High Fiber Dairy-Free Gluten-Free Vegetarian Vegan Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

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
½ teaspoon ground ginger
½ 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
¾ teaspoon ground cumin
1 15-ounce can chickpeas, rinsed
¾ teaspoon salt
1 teaspoon harissa, (see Ingredient Note) or hot sauce, or to taste

Directions

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

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.

Nutrition Facts (per serving)

155	Calories
6g	Fat
23g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 155
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 6g	21%
Total Sugars 4g
Protein 5g	10%
Total Fat 6g	7%
Saturated Fat 1g	4%
Vitamin A 1480IU	30%
Vitamin C 51mg	57%
Folate 98mcg	25%
Sodium 482mg	21%
Calcium 93mg	7%
Iron 2mg	8%
Magnesium 67mg	16%
Potassium 475mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.