🍲 Mediterranean Chickpea & Vegetable Tagine
⭐ INGREDIENTS (Serves 3–4)
Main
2 tbsp olive oil
1 onion, diced
3 garlic cloves, minced
1 carrot, sliced
1 zucchini, chopped
1 potato, chopped
1 red bell pepper, chopped
1 can (400g) chickpeas, drained & rinsed
Sauce Base
1 cup crushed tomatoes
½ cup vegetable broth or water
2 tbsp tomato paste
Mediterranean–Moroccan Spices
1 tsp paprika
1 tsp cumin
½ tsp turmeric
½ tsp coriander
½ tsp cinnamon
Salt & pepper to taste
Finish
2 tbsp chopped parsley
1 tbsp lemon juice
Optional: olives or raisins for sweeter flavor
🔥 STEP-BY-STEP INSTRUCTIONS
🍳 1. Sauté the base vegetables
Heat olive oil in a pot or tagine.
Add:
onion
garlic
Cook 3 minutes.
Add:
carrot
potato
bell pepper
Cook for 5 minutes to soften.
🍅 2. Add spices & tomatoes
Add all spices:
paprika
cumin
turmeric
coriander
cinnamon
Mix for 30 seconds.
Add:
tomato paste
crushed tomatoes
Stir well.
🥘 3. Add chickpeas & zucchini
Add chickpeas and zucchini.
Pour in broth or water.
Stir and combine.
🔥 4. Slow simmer
Cover and cook on low for 25–30 minutes, stirring occasionally.
Vegetables should become soft and sauce thickens.
🌿 5. Finish
Turn off heat.
Add:
lemon juice
chopped parsley
Taste and adjust salt.
🍽️ SERVING SUGGESTIONS
Serve with:
Couscous
Brown rice
Warm flatbread
Greek yogurt on the side (optional)
Drizzle extra olive oil for authentic Mediterranean richness.
💚 HEALTH BENEFITS
✔ High fiber, supports digestion
✔ Heart-healthy olive oil
✔ Anti-inflammatory spices
✔ Complete plant-based protein
✔ Low calorie and satisfying
