Discover the rich flavors of traditional Moroccan Tajine with this authentic recipe. This slow-cooked stew features tender meat, a medley of fresh vegetables, and a blend of aromatic spices, all simmered to perfection in a traditional Tajine pot. Perfect for a comforting family meal or a special occasion, this recipe will transport your taste buds to the heart of Moroccan cuisine.

Ingredients:

- 2 lbs (900 g) meat (lamb, beef, or chicken), cut into chunks

- 2 tablespoons olive oil

- 1 large onion, finely chopped

- 3 garlic cloves, minced

- 2 medium carrots, peeled and sliced

- 1 large potato, peeled and cubed

- 1 bell pepper, chopped

- 1 cup (240 ml) chicken or beef broth

- 1 cup (240 ml) canned tomatoes, crushed

- 1/2 cup (75 g) dried apricots or prunes, chopped

- 1/4 cup (35 g) almonds, toasted

- 1 teaspoon ground cumin

- 1 teaspoon ground ginger

- 1 teaspoon ground cinnamon

- 1/2 teaspoon ground turmeric

- 1/2 teaspoon paprika

- 1/4 teaspoon ground black pepper

- Salt to taste

- Fresh cilantro or parsley for garnish

Instructions:

Prepare the Tajine Pot: Heat the olive oil in a large Tajine pot or Dutch oven over medium heat. If you don't have a Tajine pot, a heavy-bottomed pot will work.

Brown the Meat: Add the meat chunks to the pot and cook until browned on all sides. Remove the meat and set aside.

Sauté Onions and Garlic: In the same pot, add the chopped onions and garlic. Cook until the onions are translucent and fragrant.

Add Spices: Stir in the cumin, ginger, cinnamon, turmeric, paprika, black pepper, and salt. Cook for 1-2 minutes to toast the spices and release their flavors.

Combine Ingredients: Return the browned meat to the pot. Add the carrots, potatoes, and bell pepper. Pour in the broth and crushed tomatoes, ensuring the meat and vegetables are covered.

Add Dried Fruits: Stir in the chopped dried apricots or prunes. Bring to a simmer.

Slow Cook: Cover the pot with the lid and reduce the heat to low. Let the Tajine cook slowly for 1.5 to 2 hours, or until the meat is tender and the vegetables are cooked through. Check occasionally, adding more broth if needed to prevent burning.

Finish and Serve: Once the meat and vegetables are tender, stir in the toasted almonds. Garnish with fresh cilantro or parsley.

Serve: Serve the Tajine hot, with couscous or crusty bread on the side.

Enjoy your flavorful and aromatic Tajine, a true Moroccan delight!

Nutritional Values

Meat (2 lbs/900 g, lamb, beef, or chicken)

   - Calories: 250 kcal

   - Protein: 26g

   - Fat: 17g

   - Carbohydrates: 0g

Benefits:

   - Provides high-quality protein, essential for muscle repair and growth.

   - Rich in iron, zinc, and B vitamins, which support energy levels, immune function, and overall health.

Olive Oil (2 tablespoons)

   - Calories: 240 kcal

   - Fat: 27g

   - Saturated Fat: 3.5g

   - Monounsaturated Fat: 20g

Benefits:

   - Contains healthy monounsaturated fats and antioxidants that support heart health and reduce inflammation.

Onion (1 large)

   - Calories: 40 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 9g

Benefits:

   - Provides vitamins and minerals like vitamin C and manganese. Has antioxidants and compounds that support immune health and reduce inflammation.

Garlic (3 cloves)

   - Calories: 4 kcal

   - Protein: 0.2g

   - Fat: 0g

   - Carbohydrates: 1g

Benefits:

   - Contains allicin, which has antimicrobial properties and supports cardiovascular health.

Carrots (2 medium)

   - Calories: 41 kcal

   - Protein: 1g

   - Fat: 0.2g

   - Carbohydrates: 10g

   - Fiber: 3g

Benefits:

   - High in beta-carotene, which converts to vitamin A and supports eye health. Also provides dietary fiber.

Potato (1 large)

   - Calories: 77 kcal

   - Protein: 2g

   - Fat: 0.1g

   - Carbohydrates: 17g

   - Fiber: 2g

Benefits:

   - Provides energy through carbohydrates, along with vitamin C, potassium, and dietary fiber.

Bell Pepper (1)

   - Calories: 20 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 5g

Benefits:

   - Rich in vitamins A and C, antioxidants, and various phytochemicals that support overall health.

Chicken or Beef Broth (1 cup/240 ml)

   - Calories: 15-40 kcal

   - Protein: 2-5g

   - Fat: 0-3g

Benefits:

   - Adds flavor and can provide some protein and minerals depending on the preparation.

Canned Tomatoes (1 cup/240 ml)

   - Calories: 18 kcal

   - Protein: 1g

   - Fat: 0.2g

   - Carbohydrates: 4g

Benefits:

   - High in vitamin C, potassium, and lycopene, an antioxidant that supports heart health.

Dried Apricots or Prunes (1/2 cup/75 g)

   - Calories: 241 kcal

   - Protein: 3g

   - Fat: 0.5g

   - Carbohydrates: 63g

   - Rich in dietar  

   - Fiber: 7g

Benefits:

   - Rich in dietar y fiber, vitamins A and C, and minerals like potassium. Supports digestion and overall health.

Toasted Almonds (1/4 cup/35 g)

   - Calories: 579 kcal

   - Protein: 21g

   - Fat: 49g

   - Carbohydrates: 22g

Benefits:

   - High in healthy fats, protein, vitamin E, and magnesium. Supports heart health and provides antioxidant benefits.

Ground Cumin (1 teaspoon)

   - Calories: 8 kcal

   - Protein: 0.4g

   - Fat: 0.5g

   - Carbohydrates: 1g

Benefits:

   - Contains antioxidants and may support digestion and immune function.

Ground Ginger (1 teaspoon)

   - Calories: 6 kcal

   - Protein: 0.1g

   - Fat: 0g

   - Carbohydrates: 1.4g

Benefits:

   - Has anti-inflammatory and antioxidant properties. Can aid digestion and reduce nausea.

Ground Cinnamon (1 teaspoon)

   - Calories: 6 kcal

   - Protein: 0.1g

   - Fat: 0.1g

   - Carbohydrates: 1.6g

Benefits:

   - Provides antioxidants and may help regulate blood sugar levels.

Ground Turmeric (1/2 teaspoon)

   - Calories: 8 kcal

   - Protein: 0.2g

   - Fat: 0.2g

   - Carbohydrates: 1.4g

Benefits:

   - Contains curcumin, which has powerful anti-inflammatory and antioxidant properties.

Paprika (1/2 teaspoon)

   - Calories: 6 kcal

   - Protein: 0.3g

   - Fat: 0.3g

   - Carbohydrates: 1.2g

Benefits:

   - Adds flavor and color. Rich in antioxidants and vitamin A.

Ground Black Pepper (1/4 teaspoon)

   - Calories: 6 kcal

   - Protein: 0.2g

   - Fat: 0g

   - Carbohydrates: 1.5g

Benefits:

   - Contains piperine, which enhances nutrient absorption and has anti-inflammatory properties.

Salt (to taste)

   - Sodium content varies based on amount used.

Benefits:

   - Enhances flavor. Necessary for maintaining fluid balance and nerve function when used in moderation.

Fresh Cilantro or Parsley (for garnish)

   - Calories: 1 kcal

   - Protein: 0.1g

   - Fat: 0g

   - Carbohydrates: 0.3g

Benefits:

   - Adds flavor and provides vitamins A, C, and K. Supports digestion and detoxification.

This combination of ingredients offers a rich and flavorful dish with balanced nutrition, providing protein, fiber, healthy fats, vitamins, and minerals.