Beef & Vegetable Tagine with Cauliflower Rice2016-02-10
- Course: Main
- Servings : 4-5
- Prep Time : 30m
- Cook Time : 9m
- Ready In : 10m
I’ve cooked this dish several times now and every time it gets a huge thumbs up – which is why I am posting it now as I think it’s the perfect dish to make for a healthy yet super delicious Valentine’s Dinner!
This is a slow cooker dish; the meat is slow cooked for 8-10 hours and then you add the veg meaning lots of prep in the morning and not much later on (leaving you more time to get ready!). Or you could cook the meat over night, prep the veg in the morning and simply re-heat for the evening; easy!
The main ingredients are beef, which is a great source of both protein and iron, and vegetables, which help to fill you up thanks to their fibre and will give you a nutrient boost too thanks to the vitamins and minerals.
I’ve adapted this recipe from the Soulmate Food recipe book which I highly recommend if you’re interested in healthy eating!
- olive oil (suitable for cooking)
- 600g diced beef
- 1 tsp cinnamon, 1 tsp allspice
- 1/2 tsp ground ginger
- 1/2 tsp ground cumin, 1/2 tsp paprika
- 2 tins (800g) chopped tomatoes
- 2 tbsp tomato puree
- 1 chicken or vegetable stock cube
- 500ml (2 cups) water
- 150g carrots, diced
- 150g courgette, diced
- 1 onion
- 2 cloves garlic, chopped
- 60g dried apricots, sliced (optional)
- 100 cooked chickpeas (optional)
Spray a hot pan with oil and cook the beef for 3-4 minutes until browned all over. Add the spices and cook for a further 2-3 minutes before tipping into your slow-cooker.
Add the tomatoes, tomato puree, stock cube and water to the slow cooker and cook on low for 8-10 hours. If you don't have a slow cooker you should cook the dish for the same length of time at 90 degrees C (in an ovenproof dish with a lid).
Drain the beef and any remaining tomato pieces into a strainer over a bowl. Keep and set aside both the beef and tomato mix.
Meanwhile cook the carrots and courgette (steam or boil) until tender, drain and set aside.
Spray a hot pan with oil and cook the onion until brown. Then add the garlic, apricots (optional), chickpeas (optional) and the sieved tomato mixture. Cook until the sauce thickens before adding salt and pepper to taste. Finally add the beef and carrots/courgette to the mixture and stir well - heat through.
To make the cauliflower couscous, break the cauliflower into florets and pulse in a food processor until it looks like couscous. Cook in a pan of boiling water for 2 1/2 minutes. Drain and season with optional chopped coriander and lemon zest.
Serve the beef with the couscous and optional greens and enjoy!