Stewing—one of the easiest ways to cook—is used in nearly every culinary tradition, from Ireland’s basic kettle of meat, potatoes, onions, and carrots to sophisticated French coq au vin. Besides turning tough meat enjoyably tender, this wet-cooking method infuses bland ingredients with flavor and lets you serve vegetables in their nutrient-rich, flavor-intensified juices.
Moroccan tagines are among the most delicious stews. Tagines often include olives and/or salt-preserved lemons, but one of my favorites is a simple combination of vegetables and chickpeas. Right now, most farmers’ markets will have all the vegetables in this meatless feast. Happily, so does every supermarket, so you can easily enjoy it year round.
Moroccan Seven Vegetable Tagine
(Makes 6 servings)
- 2 white turnips, peeled and quartered
- 1 cup sliced carrots, in ¾-inch slices
- 1 cup finely chopped onion
- 1 ½ teaspoons ground cumin
- 1 teaspoon ground sweet paprika
- ½ teaspoon ground ginger
- ½ teaspoon ground turmeric
- Pinch of cayenne pepper
- 1 ½ cups reduced-sodium vegetable broth, divided
- 2 ½ cups butternut squash, in 1-inch cubes
- 1 cup chopped zucchini, in ¾-inch pieces
- ¼ pound string beans, trimmed and cut in 1 ½-inch lengths
- 1 (15 ounce) can no salt added chickpeas, drained
- ¾ teaspoon salt
- Freshly ground black pepper
- 3 plum tomatoes, cut crosswise into ¾-inch slices
- ¼ cup chopped cilantro
- ¼ cup chopped flat-leaf (Italian) parsley
- In medium Dutch oven, combine turnips, carrots, onion, cumin, paprika, ginger, turmeric, and cayenne. Pour in 1 cup broth. Cover and simmer over medium heat for 10 minutes.
- Add butternut squash, zucchini, string beans, chickpeas, and remaining broth. Add salt and 3-4 grinds of pepper. Cover and cook until vegetables are tender, 20 minutes. Arrange tomato slices on top of the vegetables, cover, and cook until tomatoes are just soft, 5 minutes. Add cilantro and parsley and let tagine sit, covered, for 10 minutes to allow flavors to meld. Serve hot, directly from pot. This dish improves when reheated so, if desired, cool, cover, and refrigerate for up to 2 days. Reheat, covered, over medium heat.
Per serving (1 ½ cup)
Total fat: 2 g
Saturated fat: < 1 g
Carbohydrate: 30 g
Fiber: 8 g
Protein: 7 g
Sodium: 485 mg