Vegan Tagine
Chickpeas provide food for the brain. Thanks to their long-chain carbohydrates, they provide long-lasting satiety and stabilize blood sugar levels - ideal for the performance of the gray cells. Due to soluble fiber can Hokkaido pumpkin regulate cholesterol levels. Its potassium content is good for the heart and iron is important for oxygen supply via the bloodstream.
Outside pumpkin season, the vegan tagine can be prepared with carrots or sweet potatoes instead. If you like, serve with a yogurt dip or a dip made from a vegetable yogurt alternative with mint or parsley. No tagine - this can also be prepared in a large skillet or wok pan.
(Percentage of daily recommendation)
| Calorie | 316 cal. | (15 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.7 g | (36 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 18.6 μg | (31 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,197 mg | (30 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 151 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 36 ozs Hokkaido pumpkin (or sweet potato)
- 1 red onion
- 1 garlic clove
- 10 ozs chickpeas (can; drained weight)
- 2 Tbsps olive oil
- 2 tsps Harissa paste
- salt
- 8 ozs Vegetable broth
- 2 ozs raisins
- 2 parsley
- 4 Tbsps slivered almonds
Preparation steps
Clean and wash the pumpkin, remove the seeds and fibers, and dice the flesh into bite-sized pieces. Peel onion and garlic. Halve the onion and cut it into half rings, finely chop the garlic. Drain chickpeas in a colander, rinse, and drain again.
Fry onions and garlic in a tagine in hot oil over medium heat for 2-3 minutes until golden brown. Fry pumpkin cubes for 2 minutes, season with harissa and salt. Pour in broth, add chickpeas and raisins, put the lid on, and simmer everything for about 15 minutes at low heat.
Meanwhile, wash the parsley, shake dry, pluck leaves, and chop coarsely. Toast almond flakes in a pan without fat over medium heat for 3 minutes until golden brown. Serve Vegan Tagine sprinkled with parsley and almonds.