INTRODUCTION
Kefta Tagine is a flavorful dish that brings the taste of Moroccan cuisine to your kitchen. This version combines ground meat with vibrant peas and fava beans, creating a hearty meal rich in protein and nutrients. Whether you are on a weight loss journey or just looking for a delightful dinner option, this recipe fits the bill perfectly.
WHY YOU WILL LOVE THIS RECIPE
Kefta Tagine with Peas and Fava Beans is a great for meal prep option. This dish is not only packed with protein, but it also incorporates fiber-rich vegetables, making it a balanced meal. Thanks to the lean ground meat and fresh ingredients, it’s a lighter option that suits health-conscious individuals. Plus, it is naturally gluten-free, ensuring that it caters to various dietary needs.
HOW TO MAKE Kefta Tagine with Peas and Fava Beans
EQUIPMENT NEEDED
To make Kefta Tagine, you will need:
- A large skillet or a tagine
- A wooden spoon for stirring
- Measuring cups and spoons
- A cutting board and knife for preparing the vegetables
Ingredients You’ll Need
- 200g frozen peas
- 200g frozen fava beans
- 500g kefta (ground meat, often beef or lamb)
- 1 chopped onion
- 2 minced garlic cloves
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh coriander or parsley for garnish
- Water (to adjust according to desired consistency)
STEP-BY-STEP INSTRUCTIONS
- In a large skillet or tagine, heat the olive oil over medium heat.
- Add the onion and garlic, and sauté until they become tender.
- Stir in the ground kefta, cumin, paprika, salt, and pepper. Cook until the meat is browned.
- Add the peas and fava beans. Mix well and pour in enough water to cover the ingredients.
- Reduce the heat, cover, and let it simmer for about 20-30 minutes, stirring occasionally.
- Taste and adjust the seasoning if necessary.
- Serve hot, garnished with fresh coriander or parsley.
HOW TO SERVE Kefta Tagine with Peas and Fava Beans
Serving Kefta Tagine is simple and can be done in various ways. For a healthy serving, consider pairing it with a side of quinoa or brown rice, which adds extra fiber and nutrients. Portion control is key; a serving size of one cup is great for maintaining balanced meals while still enjoying the dish’s rich flavors. You can also serve it over a bed of mixed greens for added crunch and vitamins.
STORAGE & FREEZING: Kefta Tagine with Peas and Fava Beans
Kefta Tagine stores well in the refrigerator for up to three days. Ensure that it’s cooled completely before transferring it to an airtight container. For longer storage, you can freeze it for up to three months. When ready to eat, thaw it in the refrigerator overnight and reheat on the stove until warmed through.
SERVING SUGGESTIONS
To round out your meal, serve Kefta Tagine with a fresh salad. A simple mix of greens, tomatoes, cucumbers, and a lemon vinaigrette will complement the dish well and make it a heart-healthy option. For added flavor, consider serving whole wheat pita bread on the side for a delightful texture.
VARIATIONS
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Healthier Version: Swap the ground meat for lean turkey or chicken, which reduces the fat content while maintaining a high-protein meal.
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High-Protein or Low-Carb Version: For a low-carb alternative, you can substitute the peas and fava beans with additional low-carb vegetables like zucchini and bell peppers. This keeps the meal nutritious without adding too many carbohydrates.
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Air Fryer or Oven-Baked Version: If you prefer a healthier cooking method, use the air fryer to cook the kefta meatballs. Shape the kefta into balls and air fry at 375°F (190°C) for 15-20 minutes, turning halfway through for even cooking.
FAQs
Is Kefta Tagine good for weight loss?
Yes, Kefta Tagine is a good for weight loss option when you control portion sizes and pair it with healthy sides. The lean protein and vegetables help keep you full longer without excess calories.
Can I make this recipe diabetic-friendly?
Absolutely! This recipe is already diabetic-friendly as it features lean protein and fiber-rich beans and peas, which help stabilize blood sugar levels. Just be mindful of portion sizes and serving suggestions.
How should I store leftovers?
Store any leftover Kefta Tagine in an airtight container in the refrigerator for up to three days. To freeze, place it in a freezer-safe container for up to three months. Thaw in the fridge before reheating.
Can this dish be made ahead of time?
Yes, Kefta Tagine is perfect for make-ahead meals. You can prepare it a day in advance, store it in the refrigerator, and reheat when you’re ready to eat, making it a great for meal prep choice.
MAKE-AHEAD TIPS FOR Kefta Tagine with Peas and Fava Beans
To save time on the day of serving, you can prep the ingredients in advance. Chop the onion and garlic, and measure out the spices the night before. You can even form the kefta mixture and shape it into meatballs or patties, storing them in the fridge until you’re ready to cook. This makes the cooking process quick and easy, allowing you more time to enjoy this healthy version of a Moroccan classic with your loved ones.
By incorporating Kefta Tagine with Peas and Fava Beans into your meals, you are embracing a flavorful and nutritious dish that supports a healthy lifestyle. Enjoy the rich flavors and health benefits of this delightful recipe!
Kefta Tagine with Peas and Fava Beans
Ingredients
Method
- In a large skillet or tagine, heat the olive oil over medium heat.
- Add the onion and garlic, and sauté until they become tender.
- Stir in the ground kefta, cumin, paprika, salt, and pepper. Cook until the meat is browned.
- Add the peas and fava beans, mixing well.
- Pour in enough water to cover the ingredients.
- Reduce the heat, cover, and let it simmer for about 20-30 minutes, stirring occasionally.
- Taste and adjust the seasoning if necessary.
- Serve hot, garnished with fresh coriander or parsley.