Vegetable Tagine With Peas, Squash, Carrots And Apricots

Vegetable Tagine With Peas, Squash, Carrots And Apricots

1 hour

Serves 4

Nutritional information

PER SERVING (4) 284 kcalories, 9g protein, 64g carbohydrates, 3g fat, 0.4g saturated fat, 11g fibre, 6g sugars, 0.45g sodium.

Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamins A, B complex vitamins, vitamin C, vitamin K, calcium, magnesium, potassium, zinc, selenium, quercitin and allicin plus other antioxidants in the herbs and spices.

Ingredients

3 tbsp olive oil

1 onion, diced

1kg mixed squash, sweet potato, carrots and swede, peeled and diced into medium chunks

1/2 tsp ground ginger

1 cinnamon stick

1 tsp cumin seeds

1 tsp ground cumin

Good pinch saffron soaked in 50ml warm water

1 tsp white pepper

2 cloves garlic, chopped and crushed

1/2 fresh chilli, chopped (optional)

Handful fresh chopped parsley

Handful fresh chopped coriander

20 dried apricot

4 tomatoes skinned and roughly chopped

sea salt and freshly ground black pepper

300g frozen peas

Method

Heat the oil in a flame proof casserole dish. Soften the onion and then add the mixed vegetables. Coat well in the oil. Add the ginger, cinnamon stick, cumin seeds, ground cumin, saffron, white pepper, garlic, fresh chilli, the parsley and half of the coriander. Cook for a further two minutes then add the apricots and the tomatoes and a dash of water to produce a thick sauce. Season with sea salt and black pepper. Cover and cook over a medium heat for about 30 minutes. 5 minutes towards the end of the cooking time, add the peas. Cover and cook. Generally no additional water is required as there is sufficient liquid from the onion and tomatoes. Keep a check and add a little water if needed. Adjust the seasoning and garnish with the remaining coriander.

Serve with lemon couscous.

Serves 4-6

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)