Chicken Tagine with Chickpeas & VeggiesCourse: Main Course, One Pot MealCuisine: Middle Eastern, MoroccanDifficulty: Medium
This healthy, yummy stew with a Moroccan touch is rich in vitamin B6, C and iron. Anyone who owns a tagine prepares the dish in the clay pot of the same name in a particularly gentle and nutritious manner. Saponins are found in chickpeas and other legumes such as beans and peas. These foam-forming bitter substances can stimulate the immune system and specifically reduce the risk of colon cancer. In addition, saponins regulate cholesterol levels and have an anti-inflammatory effect.
300 g chicken breast
2.5 TL Harissa spice
Freshly grounded pepper
1 clove garlic
300 g cauliflower
250 g butternut squash
125 g (canned) chickpeas
4 tablespoons of extra virgin olive oil
0.5 tsp ground cumin
400 g tomato chunks (canned)
100 ml gluten-free chicken broth
1 tablespoon lemon juice
1 tbsp. chopped parsley
1 tbsp. chopped mint
- Wash the meat, pat dry and cut into cubes of about 3 cm, season with about three quarters of the harissa, salt, and pepper.
- Peel and slice the onion and garlic.
- Clean and wash the cauliflower and divide into florets.
- Peel the pumpkin and remove the seeds with a spoon, wash and clean the eggplant, dice both into about 2 cm large cubes.
- Rinse the chickpeas, drain.
- Fry the meat in a wide saucepan in half the oil over medium heat for 3-4 minutes, turn, remove and set aside.
- Then sauté the onion, garlic, cauliflower, pumpkin and eggplant in a pan in the remaining oil over medium heat for 2-3 minutes. Add the chickpeas and meat, season with salt, pepper and cumin.
- Add tomatoes and broth, cover and cook over medium heat for about 25 minutes.
- To serve, season the tagine with lemon juice, salt and remaining harissa and arrange on plates. Serve sprinkled with the herbs.
- Tip: Be careful with the amount of harissa when you are prone to skin diseases such as rosacea and gastrointestinal issues.
- CAULIFLOWER is a cruciferous vegetable such as broccoli or kale. With only 22 kcal per 100 g, it is a very low-energy food. It provides 1.9 g protein, 2 g carbohydrates and practically no fat per 100 g. In addition, cauliflower contains many vitamins (B, C and K) and minerals. The contained secondary plant substances sulforaphane and indole-3-carbinol reduce inflammation in the body and in the intestine and serve as a growth-promoting messenger for the intestinal cells. It is one of the antioxidants in the organosulfide group.
- PUMPKIN contains various substances with anticancer effect. One of the compounds in pumpkin, cucurbitacin, has been shown to be effective in laboratory tests against the growth of colon, breast, lung, and central nervous system cancer cells, as well as having anti-inflammatory effects.
- CHICKPEAS are a good source of phytoestrogen, which basically are plant compound that are capable of binding to estrogen receptors and can replace some of the effects of estrogen that is no longer being made.As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.