Spiced Bean Tagine

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A tagine is a Moroccan stew with vegetables, lemons, olives and spices. Tagines often contain meat or poultry; for this vegetarian version we use beans as the protein source.

Tags: Intermediate, 30 mins, Entrées, Vegetables, Beans, Low Fat, High Fibre, Vegetarian
Serves: 6
Skill level: Intermediate
Prep time: 10  minutes
Cooking time: 20  minutes
Total: 30  minutes

Additional Information

Ingredients

2 tsp (10 mL) finely grated lemon rind
1/4 cup (50 mL) green Olives pitted and chopped
1 tbsp (15 mL) PC Splendido Extra Virgin Olive Oil - Cold Pressed
1 can (28 oz/796 mL) PC Organics Whole Tomatoes Canada Choice , coarsely chopped
1 pkg (142 g) PC Organics Baby Spinach
1 1/2 tsp (7 mL) PC Black Label Chinese 5-Spice Blend
2 cups (500 mL) onions chopped
2 cups (500 mL) chopped carrots
1 can (19 oz/540 mL) 7 bean mix, rinsed and drained

Instructions

  1. In saucepan, heat oil over medium heat; cook onions until starting to soften, about 3 to 4 minutes. Stir in carrots; cook until carrots are almost tender, about 4 to 5 minutes. Stir in tomatoes and juices and beans. Bring to a boil. Reduce heat to simmer; cook uncovered for 5 minutes or until slightly thickened.
  2. Stir in spinach; cook until wilted, about 2 to 3 minutes. Stir in olives, lemon rind and spice grinder. Serve over whole wheat couscous, if desired.

Chef's Tips

To chop tomatoes, use clean pair of kitchen shears and roughly chop in the opened can.

Nutritional Information

Per 1-1/3 cup (325 mL) serving
Calories 160 Cal
Fat 3.5 g
Sodium 760 mg
Carbohydrate 27 g
Fibre 7 g
Protein 7 g
High in Fibre