Okra & Chickpea Tagine

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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.

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Cook Time:
50 mins
Total Time:
50 mins
Servings:
6
Yield:
6 servings
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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

  1. 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.

  2. Tie cilantro sprigs together with kitchen string.

  3. 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.

  4. 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.

Originally appeared: EatingWell Magazine, September/October 2008

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.

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