Tunisian Vegetable Tagine

Tunisian Vegetable Tagine

Fragrant vegetable stews are common around the Mediterranean. This streamlined version is flavored with a North African spice blend and simplified with the use of precut, frozen bell peppers and onions.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Sat Fat

Serves Prep Time Total Time
2 15 min 25 min

Directions

Ingredients

  • 1 teaspoon extra-virgin olive oil
  • 1 1/2 cups frozen bell pepper and onion mix
  • 1/2 teaspoon coriander seeds
  • 1/4 teaspoon caraway seeds
  • Pinch of salt
  • 1/8 teaspoon paprika, plus more for sprinkling
  • 1/8 teaspoon cayenne pepper
  • 2 cloves garlic, minced
  • 1 14-ounce c diced tomatoes
  • 1 8-ounce ca chickpeas, rinsed
  • Freshly ground pepper, to taste
  • 2 large eggs

Cooking Instruction

Step 1

Heat oil in a large nonstick skillet over medium-high heat. Add pepper and onion mix; cook, stirring occasionally, until most of the liquid has evaporated, 3 to 5 minutes.

Step 2

Meanwhile, coarsely grind coriander seeds, caraway seeds and salt in a spice grinder, dry blender or mortar and pestle. Transfer to a small bowl and stir in paprika and cayenne.

Step 3

Add garlic and the spice mixture to the skillet; cook, stirring, for 30 seconds. Add tomatoes and chickpeas; bring to a simmer. Reduce heat to medium and cook at a lively simmer until slightly thickened, 8 to 12 minutes. Season with pepper.

Step 4

Break eggs into separate halves of the pan, taking care not to break the yolks. Reduce heat to medium-low, cover and cook until the eggs are set, 5 to 7 minutes. Sprinkle the eggs with paprika.


Nutrition

  • Serving: Per serving
  • Calories: 259
  • Carbohydrates: 43g
  • Fat: 9g
  • Protein: 13g
  • Dietary Fiber: 7g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 4g
  • Cholesterol: 212mg
  • Potassium: 231mg
  • Sodium: 564mg
  • Exchanges: 1 starch, 2 1/2 vegetable, 1 medium-fat meat
  • Carbohydrate Servings: 2