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Budget Friendly Dinner Fibre Freezer friendly Lunch Main

Chickpea Tagine

Chickpea Test

Andrea Potter, Rooted Nutrition
Don’t let the ingredients list deter you from trying this recipe! Most of the ingredients are from a well-stocked spice pantry, which is an advantage to have on hand for any bean-based recipe.
This chickpea tagine is:
– Flavorful
– Freezer-friendly
– A hearty main
– Plant-based
If you love this chickpea tagine, try our Black Bean Burger next. You can also subscribe to PlantUniversity to receive a plant-based recipe in your inbox each week. Adding more plant-based foods into your routine helps animals, your health, and the planet!
Servings 6
Calories 466 kcal

Ingredients
  

Chickpea Balls:

  • 398ml 2 cans chickpeas canned, Or sub 3 cups cooked chickpeas
  • 2 cups panko breadcrumbs
  • 1/2 ea onion
  • 3 cloves garlic
  • 1" piece ginger
  • 1 tsp coriander ground
  • 1 tsp cumin ground
  • 1/4 tsp cinnamon ground
  • 2 tsp smoked paprika
  • 2 tbsp flax seeds ground
  • 3 tbsp water
  • 2 tbsp olive oil
  • 1/2 ea lemon zest only
  • 1/4 cup cilantro loosely packed

Sauce:

  • 1 ea onion
  • 2 cloves garlic
  • 1" piece ginger
  • 1 ea cinnamon stick
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 1/2 tsp fennel seeds
  • 4 tbsp olive oil
  • 660ml can strained tomatoes (passata)
  • 1/3 cup olives black, whole, pitted
  • 3 ea carrots medium
  • 1/4 cup raisons

Instructions
 

Chickpea Balls:

  • Grind flax seeds and combine with water in a small bowl.
  • Drain and rinse chickpeas.
  • In a food processor, combine all ingredients (reserving 2 Tbsp of the oil for frying)
  • Form the chickpea balls and blend until a uniform mixture is formed (will look like cookie dough)
  • Form balls by hand, using about 2 Tbsp of mixture (Makes about 24 balls). Set balls aside on a tray.
  • In a wide non-stick pan, fry in reserved 2 Tbsp oil, browning on one side and gently moving them around to brown all over. Reserve pan to make the sauce.
  • Once they are browned, set them into a casserole serving dish in a warming oven (170F)

Sauce:

  • Grate the onion, garlic and ginger on the coarse side of a box grater (on with grater attachment of a food processor), set aside.
  • Wash and (optionally) peel carrots. Slice into ¼ inch (about ½ cm) rounds or on the bias. Set aside.
  • Measure spices and set aside.
  • In the same pan as the chickpea balls were cooked (and removed), heat up oil for the sauce and cook onion mixture for a couple of minutes, until the onion starts to become translucent.
  • Add spices and carrots, stirring for another couple of minutes.
  • Add strained tomato(passata) and let simmer for 10 minutes over low heat, cooking until carrot shave softened and sauce is thickened.
  • Season with salt and add olives and raisins.
  • Garnish with parsley or cilantro leaves

Notes

To serve, pour hot sauce over prepared chickpea balls in the casserole dish.
Serve over a bed of couscous, quinoa or pasta.
Some helpful substitutions:
To sub canned tomatoes for passata, puree them first.
If your spice pantry does not have whole spices, sub the same amount of ground spices
Ingredients
 
Servings: 6
Quantity
Measure
Cost
Panko breadcrumbs
2
cups
2.85
Carrots
3
Ea
1.08
Flax seeds
2
Tbsp
0.22
Spices
8
tsp
.39
Raisins
1/4
Cup
.51
Onion, medium
1 ½
ea
0.62
Olives
1/3
Cup
.49
Olive oil
6
Tbsp
1.92
Lemon
½
Ea
0.50
Ginger
2
Tbsp
.22
Garlic
5
cloves
.23
Cilantro
¼
Cup
.31
Sprained tomatoes (passata) 660ml
1
ea
2.19
Beans (chickpeas) canned (398ml/14oz)
2
ea
6.58
Total cost
    18.10
Cost/serving
    3.01

Nutrition

Calories: 466kcalCarbohydrates: 85gProtein: 13gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 598mgPotassium: 851mgFiber: 15gSugar: 16gVitamin A: 5995IUVitamin C: 14mgCalcium: 109mgIron: 6mg
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Watch Andrea make ‘Chickpea Tagine’