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Vegetarian Tagine with California Walnuts and Dried Fruit

  • Yield: 6 to 8 servings
  • Prep: 15 mins
  • Cook: 15 mins

Ingredients

2tablespoons olive oil
2medium onions, sliced
1 red pepper, sliced
2teaspoons chopped garlic
1teaspoon each: turmeric, ground ginger and coriander
1/2teaspoon each: ground cinnamon and cayenne pepper
1cup vegetable broth
1 can [19 oz (540 mL)] diced tomatoes
2cups each: chopped carrots and green beans
1cup each: halved dried apricots and halved dried figs
1 can [19 oz (540 mL)] chick peas, drained
2cups chopped zucchini
1-1/2cup coarsely chopped toasted California Walnuts
3/4teaspoon salt, to taste
3/8teaspoon pepper, to taste
2cups uncooked couscous

Instructions

  1. In heavy saucepan over medium heat, heat oil; sauté onions until softened. Add red peppers, garlic and spices; cook 5 minutes.
  2. Add broth, tomatoes, carrots, beans, apricots and figs. Bring to a simmer; cover and cook 30 minutes or until vegetables are tender. Add chick peas and zucchini and cook for 10 minutes or until zucchini is tender.
  3. Stir in walnuts. Season with salt and pepper.
  4. Cook couscous according to package directions. Serve tagine over couscous.



* Chicken or lamb may be added if desired. Sauté 1 lb (500 g) of bite-size cubes of meat in olive oil until golden. Add meat when broth is added and follow above recipe, adding 15 minutes to simmering time.


Nutritional Info *per serving

  • Glycemic Load 5
  • Calories 750
  • Fat 26g
  • Saturated Fat 3g
  • Polyunsaturated Fat 15g
  • Monounsaturated Fat 6g
  • Cholesterol 0mg
  • Sodium 990mg
  • Potassium 1410mg
  • Carbohydrate 116g
  • Fiber 18g
  • Sugars 33g
  • Protein 21g
  • Trans Fat 0g
  • Vitamin A 180%
  • Vitamin C 90%
  • Calcium 20%
  • Iron 30%
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