Discover the rich flavors of traditional Moroccan cuisine with our authentic Tajine recipe. This classic slow-cooked stew combines tender meat, fresh vegetables, and aromatic spices, all simmered to perfection in a clay pot. Ideal for cozy dinners, this dish brings together a delightful blend of textures and tastes. Follow our step-by-step guide to create a Tajine that's both flavorful and satisfying.

Ingredients:

- 1 kg (2.2 lbs) lamb or chicken, cut into chunks

- 2 tablespoons olive oil

- 1 large onion, finely chopped

- 3 garlic cloves, minced

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon ground ginger

- 1 teaspoon paprika

- 1/2 teaspoon ground cinnamon

- 1/2 teaspoon turmeric

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- 2 cups chicken or beef broth

- 1 can (400g) diced tomatoes

- 2 medium carrots, peeled and sliced

- 2 medium potatoes, peeled and diced

- 1 cup dried apricots or prunes, chopped

- 1/2 cup green olives, pitted and sliced

- Fresh cilantro or parsley for garnish (optional)

Instructions:

Prepare the Ingredients: Season the meat chunks with salt, pepper, cumin, coriander, ginger, paprika, cinnamon, and turmeric.

Heat the Oil: In a large clay pot or Dutch oven, heat olive oil over medium heat. Add the onions and cook until soft and translucent, about 5 minutes.

Brown the Meat: Add the seasoned meat to the pot and cook until browned on all sides.

Add Garlic and Spices: Stir in the minced garlic and cook for another minute.

Combine Ingredients: Pour in the broth and diced tomatoes. Stir well to combine.

Add Vegetables and Fruit: Add the carrots, potatoes, apricots (or prunes), and olives. Stir to combine.

Simmer: Cover the pot and reduce the heat to low. Let the stew simmer gently for 1.5 to 2 hours, or until the meat is tender and the vegetables are cooked through.

Serve: Garnish with fresh cilantro or parsley if desired. Serve hot with crusty bread or couscous.

Enjoy your delicious homemade Tajine, perfect for any occasion!

Nutritional Values

Lamb or Chicken (per 100g)

Lamb:

   - Calories: 250

   - Protein: 25g

   - Fat: 20g

   - Iron: 2.7mg (15% DV)

   - Zinc: 4.3mg (39% DV)

Chicken:

   - Calories: 165

   - Protein: 31g

   - Fat: 3.6g

   - Iron: 1.3mg (7% DV)

   - Zinc: 1.0mg (9% DV)

Benefits: Both lamb and chicken are excellent sources of high-quality protein, which supports muscle growth and repair. They also provide essential minerals like iron and zinc, important for immune function and overall health.

Olive Oil (per 1 tablespoon)

  - Calories: 119

  - Fat: 13.5g (mostly monounsaturated)

  - Vitamin E: 1.9mg (10% DV)

  - Vitamin K: 8.1mcg (10% DV)

Benefits: Olive oil is rich in monounsaturated fats, which can help reduce heart disease risk. It also contains antioxidants like vitamin E, which supports skin health and has anti-inflammatory properties.

Onion (per 100g)

  - Calories: 40

  - Carbohydrates: 9g

  - Fiber: 1.7g

  - Vitamin C: 8.1mg (9% DV)

Benefits: Onions are high in antioxidants and have anti-inflammatory properties. They support heart health and can help regulate blood sugar levels.

Garlic (per 1 clove)

  - Calories: 4

  - Carbohydrates: 1g

  - Vitamin C: 1mg (1% DV)

Benefits: Garlic has antimicrobial and anti-inflammatory properties. It supports immune function and may help lower blood pressure and cholesterol levels.

Ground Cumin (per 1 teaspoon)

  - Calories: 8

  - Carbohydrates: 1g

  - Iron: 0.6mg (8% DV)

Benefits: Cumin aids digestion and may have antioxidant and anti-inflammatory effects. It also provides a good source of iron.

Ground Coriander (per 1 teaspoon)

  - Calories: 5

  - Carbohydrates: 1g

  - Fiber: 1g

Benefits: Coriander may help improve digestion and has anti-inflammatory properties. It's also a source of dietary fiber.

Ground Ginger (per 1 teaspoon)

  - Calories: 6

  - Carbohydrates: 1g

  - Vitamin C: 0.2mg

Benefits: Ginger has anti-nausea and anti-inflammatory effects. It supports digestion and may help reduce muscle pain and soreness.

Paprika (per 1 teaspoon)

  - Calories: 6

  - Carbohydrates: 1g

  - Vitamin A: 234 IU (5% DV)

Benefits: Paprika is rich in antioxidants and vitamins, particularly vitamin A, which supports eye health and the immune system.

Ground Cinnamon (per 1 teaspoon)

  - Calories: 6

  - Carbohydrates: 2g

  - Calcium: 77mg (8% DV)

Benefits: Cinnamon has antioxidant properties and may help regulate blood sugar levels. It also provides a small amount of calcium for bone health.

Turmeric (per 1 teaspoon)

  - Calories: 8

  - Carbohydrates: 1g

  - Curcumin: 1.6g

Benefits: Turmeric contains curcumin, which has strong anti-inflammatory and antioxidant effects. It supports joint health and may help with digestion.

Salt (per 1 teaspoon)

  - Sodium: 2,300mg (100% DV)

Benefits: Salt is essential for fluid balance and nerve function. However, it should be used in moderation to avoid high blood pressure.

Black Pepper (per 1 teaspoon)

  - Calories: 6

  - Carbohydrates: 1g

  - Vitamin K: 7mcg (6% DV)

Benefits: Black pepper aids digestion and may enhance the absorption of other nutrients. It also has antioxidant properties.

Chicken or Beef Broth (per 1 cup)

  - Calories: 15-30

  - Sodium: 500-900mg (20-38% DV)

  - Protein: 1g

Benefits: Broth adds flavor and nutrients to the dish while keeping the recipe low in calories. It also provides some protein and minerals.

Diced Tomatoes (per 1 cup)

  - Calories: 32

  - Carbohydrates: 7g

  - Vitamin C: 22mg (24% DV)

  - Vitamin A: 833 IU (17% DV)

Benefits: Tomatoes are rich in vitamins A and C, and they contain lycopene, an antioxidant that supports heart health and may reduce the risk of certain cancers.

Carrots (per 1 medium carrot)

  - Calories: 25

  - Carbohydrates: 6g

  - Fiber: 1.5g

  - Vitamin A: 509mcg (57% DV)

Benefits: Carrots are high in beta-carotene, which is converted to vitamin A in the body. This supports vision, immune function, and skin health.

Potatoes (per 1 medium potato)

  - Calories: 110

  - Carbohydrates: 26g

  - Fiber: 2g

  - Vitamin C: 17mg (19% DV)

Benefits: Potatoes provide a good source of carbohydrates for energy. They also offer vitamins and minerals, including vitamin C and potassium.

Dried Apricots (per 1/4 cup)

  - Calories: 78

  - Carbohydrates: 21g

  - Fiber: 2g

  - Vitamin A: 600 IU (12% DV)

Benefits: Dried apricots are rich in fiber and vitamins A and C, which support eye health and immune function.

Green Olives (per 1/4 cup)

  - Calories: 40

  - Fat: 4g

  - Sodium: 410mg (18% DV)

Benefits: Olives provide healthy fats and are a good source of antioxidants. They also support heart health and can add a savory flavor to dishes.

Fresh Cilantro or Parsley (per 1/4 cup)

  - Calories: 1

  - Carbohydrates: 0g

  - Vitamin C: 1mg (1% DV)

Benefits: Cilantro and parsley are rich in vitamins and antioxidants. They support overall health and add fresh flavor to dishes.

Enjoy the health benefits of these wholesome ingredients in your homemade Tajine!