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Saturday, December 19, 2015

Heart Healthy Moroccan Vegetable Tagine Stew Recipe

One-third of deaths in the United States are caused by forms heart disease according to the American Heart Association. Good nutrition is one way to reduce your risk of developing heart disease and stroke. Making healthy African Moroccan Vegetable Tagine Stew can help you take care of your heart by eating healthy vegetables.


Tagines are primarily used to slow cook stews and vegetable dishes. Because the domed or cone-shaped lid of the tagine traps steam and returns the condensed liquid to the pot, a minimal amount of water is needed when cooking.

Heart Healthy Moroccan Vegetable Tagine Stew Recipe


Heart Healthy Moroccan Vegetable Tagine Stew RecipeIngredients:
1 cup fat-free, low-sodium chicken broth
2 large red bell peppers, chopped 
2 large tomatoes, diced 
1 small onion, chopped
2 large carrots, peeled and cut into 1/4" thick planks
1 large potatoes, cut into 1/2" slices or wedges
Handful of red or green olives, rinsed
2 medium garlic cloves, minced
1/2 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/4 teaspoon salt
1/8 teaspoon ground allspice
1/8 teaspoon ground cinnamon
2 tablespoons fresh lemon juice
2 teaspoons olive oil

Directions:

In a large bowl mix all ingredients by hand omitting the olive oil and broth. Pour enough of the olive oil into the tagine to coat the bottom. Layer the vegetable at the bottom of the tagine, and arrange by cooking times, vegetables that need longer cooking are placed at the bottom of the tagine. Add broth to the tagine, and place over medium heat. 

Use a diffuser if you like, but as long as the heat is kept low, a traditional tagine should be safe on a burner. 

Cover the tagine, and bring the dish to a simmer. Adjust the heat to medium-low or low, checking occasionally to be sure that you can still hear the tagine simmering. Tagine is done when potatoes are fork tender, about 10 minutes. 

You can use a stew pot instead of a tagine; just add an extra 1 cup of broth to the recipe. Serve over cooked rice or couscous.

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The eye never forgets what the heart has seen - African Proverb