Department of Health & Human Services
Premiers Active April

Recipe: Almond Vegetable Tagine

Try this colourful, vegetable-packed dish for a delicious, healthy lunch or dinner to serve the whole family. A nutritious way to increase your energy intake. You can always alternate the vegetables for variety and you could also add some legumes, such as lentils or chickpeas for added protein, fibre and texture.

Almond-vegetable-tagine_500x500pxPreparation time: 30 minutes
Serves: 4

Ingredients

  • 2 tbs vegetable oil
  • 75g or 3/4 cup blanched almonds
  • 1 red onion, chopped
  • 1 tsp ground coriander
  • 1/2 tsp ground cumin
  • 2 3/4 cup sweet potato, peeled and cut into chunks
  • 415g chopped tomatoes
  • 2 cup vegetable stock
  • 3 1/2 cup green beans, trimmed and cut in half
  • 10 spinach leaves, rinsed
  • 2 cup cooked cous cous
  • freshly cracked pepper or chili flakes, to taste

Cooking method

  1. Heat 1 tbs oil in a large pan, stir fry almonds until golden. Remove and drain on paper towel.
  2. Add remaining oil to pan, add next 5 ingredients, fry over moderate heat, stirring occasionally for 5 minutes.
  3. Add tomatoes, stock and beans. Bring to the boil, reduce heat, cover, simmer 10-15 minutes until vegetables are tender. Stir through spinach and cook until just wilted. Add almonds. Season to taste.
  4. Serve with cooked couscous or rice, tossed with chopped coriander and whole pitted black olives.

Nutrition information

Each serve of this recipe provides 1/2 a serve of lean meat and poultry, fish, eggs, nuts, seeds or legumes, 1 serve of grains, and 2 serves of vegetables.

Average Quantity per serve
Energy 1294kJ
Protein 9.6g
Total fat 20.2g
Saturated fat 2.00g
Monounsaturated fat 13.4g
Polyunsaturated fat 3.3g
Carbohydrates 22.8g
Sugars 12.4g
Sodium 558mg
Dietary fibre 10.8g

 

Keep a look out for our Delight with Dinner article and get further dinner inspiration by checking out our Spaghetti with Broccolini and Cherry Tomato recipe and our Nutritionist’s Recipe of the Week: Dukkah Crusted Lamb with Coriander and Chilli Yoghurt!

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.
Source: Nuts for Life  

Last updated: November 28, 2016 at: 11:57 am

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