North African · lunch, dinner
Moroccan Vegetable Tagine with Chickpeas and Apricots
Video by Spain on a Fork on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Chickpeas, sweet potato and vegetables give each serve about 13 g of fibre and nearly a day's vitamin A. Olive oil is the only fat and the sweetness comes from dried apricots, not sugar.
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Ingredients 22
Method
Tap a time to watch that step in the video.
- Heat the olive oil in a stock pot over medium heat. Add the chopped onion, sliced garlic, bell pepper and carrots and sauté 5–6 minutes, stirring every minute or two. 1:00
- Add the diced potato and sweet potato with all the spices (dried coriander, smoked paprika, cumin, turmeric, ginger, cinnamon and saffron) and stir for a moment to toast them. 2:21
- Add the diced tomatoes, season with salt and pepper, turn the heat up and simmer about 5 minutes until the juices reduce a little. 3:33
- Add the chickpeas, chopped apricots and vegetable broth and bring to a boil. Cover, lower to medium-low and simmer 15–20 minutes until the potatoes and sweet potatoes are tender, adding a little liquid if needed. 4:26
- Turn off the heat, stir in the lemon juice and serve in shallow bowls topped with chopped coriander. 5:27
Tip. Dried dates can replace the apricots. The cook serves it with a crusty baguette. Keeps 3–4 days in the fridge or 3 months in the freezer; add a splash of liquid when reheating.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 55%
- Protein 13%
- Fat 32%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin A High98%
883 µg a serve, mostly from sweet potato (54%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C High89%
80 mg a serve, mostly from red bell pepper (60%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High45%
178 µg a serve, mostly from chickpeas (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High43%
0.7 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High32%
5.7 mg a serve, mostly from chickpeas (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High31%
4.7 mg a serve, mostly from extra-virgin olive oil (31%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium High30%
1420 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High24%
99 mg a serve, mostly from chickpeas (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K High22%
26 µg a serve. 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.
Zinc Source19%
2 mg a serve, mostly from chickpeas (49%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium Source11%
149 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 4
Selenium9%
4.8 µg a serve, mostly from chickpeas (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-38%
0.1 g a serve, mostly from extra-virgin olive oil (57%). 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.
Vitamin D0%
0 µg a serve. 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.
Vitamin B120%
0 µg a serve. 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.
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 Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.