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Okra & Chickpea Tagine

Okra & Chickpea Tagine
This Recipe Is:

WebMD Recipe from EatingWell.com

This quick and easy okra and chickpea stew is full of Moroccan flavors. The name “tagine” refers to the two-part, cone-shaped casserole dish in which countless slow-cooked Moroccan dishes are prepared. You don’t need to prepare this in a tagine dish—it works well in a large saucepan—but if you have one, here’s a chance to use it.

Ingredients
Prep: 50 minutes | Total Time: 50 minutes
  • 1 pound
    fresh or frozen okra, stem ends trimmed, cut into 1/2-inch pieces
  • 10 sprigs
    fresh cilantro, plus more leaves for garnish
  • 2 tablespoons
    extra-virgin olive oil
  • red bell pepper, finely diced
  • medium onion, finely diced
  • 3 cloves
    garlic, minced
  • 1/2 teaspoon
    ground ginger
  • 1/2 teaspoon
    freshly ground pepper
  • plum tomatoes, diced, or 1 cup drained canned diced tomatoes
  • 1/2 cup
    vegetable broth, or reduced-sodium chicken broth
  • 3/4 teaspoon
    ground cumin
  • 1 15-ounce can
    chickpeas, rinsed
  • 3/4 teaspoon
    salt
  • 1 teaspoon
    harissa, (see Ingredient Note) or hot sauce, or to taste
Instructions
  1. Place a large bowl of ice water next to the stove. Bring a large saucepan of water to a boil. Add okra and cook for 2 minutes. Transfer the okra with a slotted spoon to the ice water. Drain.
  2. Tie cilantro sprigs together with kitchen string.
  3. Heat oil in a tagine dish set over a heat diffuser or a large saucepan over medium-high heat. Add bell pepper. Cook, stirring, until soft, 2 to 5 minutes. Transfer to a bowl with a slotted spoon.
  4. Add onion, garlic, ginger and pepper to the pan. Cook, stirring, until the onion is soft, 3 to 6 minutes. Mix in tomatoes, broth, cumin, the okra, cilantro sprigs and half the bell pepper. Reduce heat to medium; partially cover. Cook, stirring occasionally, until the okra is soft, 10 to 15 minutes. Stir in chickpeas and salt; cook for 4 minutes. Remove from the heat; discard the cilantro sprigs. Stir in harissa (or hot sauce). Serve sprinkled with the remaining bell pepper and cilantro leaves, if desired.

 

Tip

Ingredient note: Harissa is a fiery Tunisian chile paste commonly used in North African cooking. Find it at specialty-food stores, mustaphas.com or amazon.com. Harissa in a tube will be much hotter than that in a jar. You can substitute Chinese or Thai chile-garlic sauce for it.

Nutritional Information

Makes: 6 servings
  • Calories136
  • Fat6 g
    • Saturated fat1 g
  • Cholesterol0 g
  • Carbohydrates20 g
    • Dietary fiber7 g
  • Protein5 g
  • Sodium443 g
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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