Okra & Chickpea Tagine

Okra & Chickpea Tagine

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
6 50 min 50 min

Directions

Ingredients

  • 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 tablespoon 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 c chickpeas, rinsed
  • 3/4 teaspoon salt
  • 1 teaspoon harissa, (see Ingredient Note) or hot sauce, or to taste

Cooking Instruction

Step 1

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.

Step 2

Tie cilantro sprigs together with kitchen string.

Step 3

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.

Step 4

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.


Nutrition

  • Serving: Per serving
  • Calories: 136
  • Carbohydrates: 20g
  • Fat: 6g
  • Protein: 5g
  • Dietary Fiber: 7g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 4g
  • Cholesterol: 0mg
  • Potassium: 389mg
  • Sodium: 443mg
  • Exchanges: 1/2 starch, 2 vegetable, 1 fat
  • Carbohydrate Servings: 1

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