(MEATLESS MONDAYS/VEGAN RECIPES) For this Meat Free Monday, we have a Moroccan okra and chickpea tagine recipe from Eatingwell.com. Try this perfect meal with flavors that will have your tastebuds reeling. Happy eating! — Global Animal

Vegan Moroccan okra and chickpea tagine. Photo credit: Ken Burris
Vegan Moroccan okra and chickpea tagine. Photo credit: Ken Burris

Eating Well

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.

Yield: 6 servings

Ingredients:

  • 1 pound(s) fresh or frozen okra, stem ends trimmed, cut into 1/2-inch pieces
  • 10 sprig(s) fresh cilantro, plus more leaves for garnish
  • 2 tablespoon(s) extra-virgin olive oil
  • 1 red bell pepper, finely diced
  • 1 medium onion, finely diced
  • 3 clove(s) garlic, minced
  • 1/2 teaspoon(s) ground ginger
  • 1/2 teaspoon(s) freshly ground pepper
  • 3 plum tomatoes, diced, or 1 cup drained canned diced tomatoes
  • 1/2 cup(s) vegetable broth or reduced-sodium chicken broth
  • 3/4 teaspoon(s) ground cumin
  • 1 can(s) (15-ounce) chickpeas, rinsed
  • 3/4 teaspoon(s) salt
  • 1 teaspoon(s) harissa (see Tips & Techniques) 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.

Carb Servings: 1/2 starch, 2 vegetable, 1 fat. Carbohydrate Servings: 1. Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (25% dv), Folate (20% dv).

Tips & Techniques:

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.

Recipe Courtesy: Eating Well

More Eating Well: http://www.eatingwell.com/recipe/249752/okra-chickpea-tagine

Learn more about the Meat-Free Mondays Challenge!

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