Moroccan · lunch, dinner
Moroccan Beef Tagine with Artichokes and Peas
طاجين اللحم بالقوق و الجلبانة
Video by Chef Nadia الشيف نادية on YouTube, in Arabic · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
About 48 g protein, 10 g fibre and 17 g net carbs a serve: beef braised slowly with artichoke hearts and peas in their own juices.
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Ingredients 18
Method
The cook speaks Arabic; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Mix the salt, turmeric, ginger, saffron, black pepper, a little of the oil, the garlic, parsley and a splash of water. Rub it into the meat and leave 30 minutes (or overnight) while you trim the artichokes. 1:40
- Fill a bowl with water and the lemon juice. Pull off the artichoke leaves, cut off the stem and tough green layer, scoop out the hairy choke with a spoon and drop each heart into the lemon water. 3:08
- Dice part of the preserved lemon and cut the rest into strips for the top. 5:22
- Heat the remaining oil in a tagine or heavy pot over medium heat. Add the meat (keep the leftover marinade), onion, tomato and diced preserved lemon and fry about 10 minutes, stirring. 6:15
- Arrange the artichoke hearts over the meat, fill them and cover the top with peas, then add the olives, lemon strips and leftover marinade. Lower the heat and cook covered for about 1 hour, until the meat is tender. 7:30
Tip. Eat it with khobz bread, or on its own; it needs no added water as the vegetables release their juices. Frozen artichoke hearts (about 400 g) save the trimming. Serves 6 is our estimate.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 15%
- Protein 42%
- Fat 43%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High142%
3.4 µg a serve, mostly from beef (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High108%
12 mg a serve, mostly from beef (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High83%
46 µg a serve, mostly from beef (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High55%
0.9 mg a serve, mostly from beef (68%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High54%
65 µg a serve, mostly from flat-leaf parsley (34%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High41%
0.7 g a serve, mostly from vegetable oil (79%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High36%
6.5 mg a serve, mostly from beef (58%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate High33%
133 µg a serve, mostly from globe artichokes (45%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C High29%
26 mg a serve, mostly from shelled green peas (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium High23%
98 mg a serve, mostly from shelled green peas (33%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High20%
940 mg a serve, mostly from beef (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High20%
3 mg a serve, mostly from vegetable oil (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 3
Calcium7%
91 mg a serve, mostly from shelled green peas (25%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A6%
54 µg a serve, mostly from shelled green peas (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.1 µg a serve, mostly from beef (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Nadia الشيف نادية; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.