Slow Simmered Spiced Moroccan Lamb Tagine
- Serves 6
- 16 Ingredients
- 20 Minutes Prep
- 1 Hour 30 Minutes Cook
- Energy 2100kJ
- Protein 29g
- Fat (total) 17g
- - Saturated Fat 5g
- Carbohydrate (total) 53g
- Fibre 8g
- Sodium 130mg
2 tablespoons olive oil
1 red onion, chopped
2 clove garlic, chopped
1 1/2 teaspoons ground cinnamon
1 1/2 teaspoons ground cumin
1/2 teaspoon ground chilli
800g lamb shoulder, fat trimmed, diced – ask your butcher to do this
2 tablespoons tomato paste
400g sweet potato, peeled and chopped – cut into 3cm pieces
8 pitted dates, sliced
2 parsnips, peeled and cut into 1cm dice – 300g
2 zucchini, cut into 1cm dice
1 red capsicum, cut into 1cm dice
1 1/2 cups couscous
zest of 1 lemon
2 tablespoons chopped flat leaf parsley, roughly chopped
- Preheat oven to 200°C. Heat half the oil in a 6 litre heat proof casserole dish on top of the stove. Add the lamb in batches and cook until browned. Remove and set aside.
- Add half the remaining oil to the pan with the onion and garlic and cook over a medium heat for 5 minutes, or until the onion is soft and golden. Add the spices and cook for 1 minute or until fragrant.
- Return the lamb to the pan, with the tomato paste and 3 cups (750ml) water and stir to combine. Cover and transfer to the oven, cook for 1 hour.
- Add the sweet potato and dates and cook or 30 – 40 minutes longer or until the lamb is tender and the sweet potato is soft. Fold through half the chopped parsley.
- Put the parsnips, zucchini and red capsicum onto a baking tray, drizzle with the remaining oil and cook for 15 – 20 minutes or until soft.
- Just before serving, put the couscous, lemon zest into a bowl, cover with 2 cups (500ml) boiling water, set aside until all of the water has been absorbed. Flake the grains with a fork to separate then fold the roasted vegetables.
- Serve the lamb tagine with the roased vegetable couscous, sprinkle with the chopped parsley.
Dietitian Notes / Recipe Tips
Tips for safe food shopping
- Shop for non-perishable food first (eg canned & dry foods).
- Shop last for cold food and hot food.
- Keep hot food separate from frozen and chilled products in your shopping trolley and car.
- Place chilled and frozen food together on the conveyor belt to encourage the checkout operator to pack these items together.
- Put raw meats into separate plastic bags before placing them into the trolley to prevent meat juices from leaking into other products.
- If you have to travel for over 30 minutes, place your chilled and frozen food into an insulated cooler for the trip home, and avoid buying hot food.
- When you arrive home, immediately pack chilled, frozen and hot cooked food into the refrigerator or freezer.
Recipe and image reproduced with permission from www.beefandlamb.com.au.