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Vegetable and Chickpea Tagine

Serving Suggestion Video

Vegetable and Chickpea Tagine MicrowaveableSuitable for VegetariansGluten FreeDairy Free MealsOther Recipes Under 400 Calories

Sweet roasted peppers and aubergines, with dates and a blend of Moroccan spices.

£4.00 Serves 1 (335g)
£7.00 Serves 2 (670g)

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Tell Me More

  • A richly spiced tagine-style sauce with authentic Moroccan flavours of ginger, cinnamon, cumin and turmeric.
  • Orange juice gives the sauce real depth.
  • Dried apricots and dates give it the traditional sweetness associated with Moroccan dishes.

Try it With

• For a classic tagine, serve with Minted Couscous, flatbread (see the recipe in the video if you want to make them yourself) and natural yoghurt, and scatter some pomegranate seeds and flaked almonds over the top before serving.

• If you are gluten intolerant, basmati rice would be a perfect side.

• An unusual (but delicious) option is to top with filo pastry, bake in the oven, and serve as a pie.  

How We Make It

Our Chefs begin by sweating onions with celery and garlic, before adding an authentic mix of spices including cinnamon, cumin, turmeric and ginger along with chopped tomatoes before simmering for around 30 minutes to give the spices time to develop. Roasted yellow and green peppers, aubergines and chickpeas are added before garnishing with flaked almonds.

Nutrition

Typical Values Per 100g Per Portion
Energy (kJ)359 1,203
Energy (cal)86 288
Protein (g)2.5 8.4
Carbohydrate (g)11.6 38.9
of which: sugars (g)7.9 26.5
Fat (g)2.7 9
of which are saturates (g)0.3 1
Fibre (g)2.4 8
Sodium (g)0.16 0.56
Salt (g)0.4 1.4

Please Note: The details above are correct as of 6 January 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Ingredients

AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.

We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract). If you’d like to find out more about our ingredients, click here

Chopped Tomatoes (15%), Chickpeas (15%), Tomato Juice (12%), Onions (8%), Green Peppers (7%), Yellow Peppers (7%), Aubergine (6%), Dried Apricots (4%) [Sulphites], Dates (4%), Celery (3%), Tomato Puree (3%), Honey, Rapeseed Oil, Mediterranean Vegetable Stock [Celery], Orange Juice, Flaked Almonds, Garlic, Parsley, Coriander, Ground Ginger [Sulphites], Ground Cumin, Cinnamon, Turmeric, White Pepper.

Mediterranean Vegetable Stock contains: Partially Reconstituted Vegetables (Onion, Red Bell Pepper, Artichoke, Celeriac, Potato), Tomato Puree, Salt, Sugar, Maltodextrin, Sun-Dried Tomato Paste (Sun-Dried Tomato, Sunflower Oil, Salt, Natural Flavouring, White Wine Vinegar, Black Pepper), Olive Oil, Natural Flavouring. Dried Apricots contains: Apricots, Preservative: Sulphur Dioxide. Tomato Juice contains: Tomato Juice, Salt, Acidity Regulator: Citric Acid.

Please Note: The details above are correct as of 6 January 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Cooking Instructions

At our kitchen, we prepare food by hand using the same ingredients and techniques you would at home. We then freeze our meals at -35°C so it tastes freshly made when you cook it at home (no nasty additives or preservatives required). Most of our food can be heated from frozen (sometimes in minutes in your microwave). Check the instructions below.

These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.

SERVES 1

Oven:

Preheat oven. Pierce film lid & place on a baking tray. Cook in the centre of the oven.

Oven Settings

Fan 180°C, Electric 200°C, Gas Mark 6.
35-40 mins
Stir well before serving.

Microwave:

Remove sleeve & pierce film lid. Cook on full power.
850W
4 mins > stir gently & re-cover > 3 mins
Stir well before serving.

Defrost Instructions:

Should this product defrost, keep refrigerated and eat within 48 hours. Follow the microwave guidelines but cook for 2 mins, stir, 1 min 30 secs.

Extra Warnings:

Steam may be released when removing film lid. Although every care has been taken to remove all date stones, some may remain.

SERVES 2

Oven:

Preheat oven. Pierce film lid & place on a baking tray. Cook in the centre of the oven.

Oven Settings

Fan 180°C, Electric 200°C, Gas Mark 6.
40-45 mins
Stir well before serving.

Microwave:

Remove sleeve & pierce film lid. Cook on full power.
850W
8 mins > stir gently & re-cover > 4 mins 30 secs
Stir well before serving.

Defrost Instructions:

Should this product defrost, keep refrigerated and eat within 48 hours. Follow the microwave guidelines but cook for 4 mins, stir, 3 mins.

Extra Warnings:

Steam may be released when removing film lid. Although every care has been taken to remove all date stones, some may remain.

Please Note: The details above are correct as of 6 January 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Allergens

Other Nuts, Celery, Sulphites

This product has been made in a kitchen that uses nut ingredients

Please Note: The details above are correct as of 6 January 2017 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Serving Suggestion Video

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