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.

 Okra & Chickpea Tagine
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 50 minutes

  • 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

  • 1/2 teaspoon ground ginger

  • 1/2 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

  • 3/4 teaspoon ground cumin

  • 1 15-ounce can chickpeas, rinsed

  • 3/4 teaspoon salt

  • 1 teaspoon harissa, (see Ingredient Note) or hot sauce, or to taste

Directions
  1. Equipment: Kitchen string

  2. 6 servings

  3. 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.

  4. Tie cilantro sprigs together with kitchen string.

  5. 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.

  6. 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.


Nutritional Facts

Servings
6
Per serving
Calories
136
Carbohydrates
20g
Fat
6g
Saturated Fat
1g
Monounsaturated Fat
4g
Protein
5g
Cholesterol
0mg
Dietary Fiber
7g
Potassium
386mg
Sodium
443mg
Added Sugars
0g
Exchanges
1/2 starch
2 vegetable
1 fat
Carbohydrate Servings
1
Vitamin C (123% daily value)
Vitamin A (38% dv)
Folate (45% dv)
Potassium (20% dv)
Magnesium (25% dv)
Iron (15% dv)

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