White Bean Coconut Tagine is a vibrant dish packed with flavors and nutrition. This recipe combines white beans with rich coconut milk and fresh vegetables for a warm, hearty meal. Perfect for anyone looking for healthy recipes that don’t skimp on flavor, this tagine is a great option for meal prep, making it easier to enjoy wholesome food throughout the week.
WHY YOU WILL LOVE THIS RECIPE
This White Bean Coconut Tagine is not only delicious but also offers several health benefits. It is a great meal for those who want a lighter option but still crave comfort food. The high protein content from the white beans combined with the fiber from fresh veggies creates a balanced meal that is fulfilling without being high in calories. If you’re on a weight loss journey, this dish is a good choice because it is both tasty and helps keep you satisfied for longer. Plus, it’s diabetic-friendly and gluten-free, ensuring that it fits a variety of dietary needs!
HOW TO MAKE White Bean Coconut Tagine
EQUIPMENT NEEDED
- Large skillet or tagine
- Wooden spoon
- Measuring cups and spoons
- Chef’s knife and cutting board
Ingredients You’ll Need :
- 250g haricots blancs (cooked)
- 400g coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 carrot, sliced
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon coriander
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
STEP-BY-STEP INSTRUCTIONS :
- In a tagine or large skillet, heat the olive oil over medium heat. Sauté the onion until it becomes translucent.
- Add the garlic and red bell pepper to the pan and cook for a few minutes until the vegetables soften.
- Incorporate the carrot slices and sauté for an additional 5 minutes until they are tender.
- Stir in the cooked white beans, cumin, coriander, salt, and pepper. Mix everything well to combine the flavors.
- Pour the coconut milk into the skillet, stirring to blend all the ingredients.
- Cover the tagine and let it simmer on low heat for about 15-20 minutes, stirring occasionally to ensure it cooks evenly.
- Serve hot and garnish with fresh cilantro if desired.
HOW TO SERVE White Bean Coconut Tagine
Serving a White Bean Coconut Tagine can be simple yet elegant. Consider ladling the tagine into bowls and enjoying it with a sprinkle of fresh cilantro on top for a pop of color and freshness. Opt for a single serving size, roughly 1-2 cups, to maintain portion control and help with weight loss efforts. This dish pairs well with whole grain couscous or quinoa for an added protein boost. Serve it on a bed of greens for a heart-healthy option that complements the flavors wonderfully.
STORAGE & FREEZING : White Bean Coconut Tagine
You can store any leftovers of this White Bean Coconut Tagine in an airtight container in the fridge for up to five days. It maintains its flavors well and can actually taste even better the next day as the spices meld. If you want to freeze it, allow the tagine to cool completely, then transfer it to freezer-safe bags or containers. It will stay fresh for up to three months in the freezer. To reheat, simply thaw it overnight in the refrigerator and warm it up on the stovetop or in the microwave.
SERVING SUGGESTIONS
To balance out the meal, consider serving this tagine with a side salad filled with leafy greens and a light vinaigrette. A simple cucumber and tomato salad would also provide a refreshing contrast to the warm, creamy tagine. This combination promotes heart health and adds fiber to your meal, making it a well-rounded dish.
VARIATIONS
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Healthier Version: You can reduce the amount of coconut milk and replace it with vegetable broth for a lighter, lower-calorie option. This maintains the flavor while cutting down on fat content.
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High-Protein or Low-Carb Version: For a high-protein twist, add cooked chicken or chickpeas into the mix. Chickpeas are not only high in protein but also high in fiber, making this addition a great option for diabetics. For a low-carb version, decrease the amount of carrots and pair it with leafy greens instead.
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Air Fryer or Oven-Baked Version: For a unique take, you can make a baked version of this tagine. Preheat your oven to 375°F (190°C). Follow the sautéing steps and then transfer everything into a baking dish. Cover with foil and bake for about 30 minutes for a beautifully tender dish that showcases all the flavors.
FAQs
1. Is White Bean Coconut Tagine low in calories?
Yes, this tagine is a great low-calorie option, particularly when made with a reduced amount of coconut milk or served with a side salad. It offers a satisfying meal without excess calories, making it perfect for weight loss.
2. Can I make this recipe vegan?
Absolutely! This dish is already vegan as it primarily consists of vegetables and beans. It’s a healthy choice for anyone following a plant-based diet.
3. How do I store leftover White Bean Coconut Tagine?
Simply place your leftover tagine in an airtight container and refrigerate it for up to five days. For longer storage, you can freeze it for up to three months.
4. Is this recipe suitable for diabetics?
Yes, this tagine is diabetic-friendly. The high fiber from the beans and vegetables can help manage blood sugar levels, while the low sugar content keeps it in line with dietary preferences for those with diabetes.
MAKE-AHEAD TIPS FOR White Bean Coconut Tagine
If you’re looking to simplify your weekly meal prep, this White Bean Coconut Tagine is fantastic for make-ahead cooking. You can chop all the vegetables and store them in the fridge until you’re ready to cook. This cutting down on cooking time during the week makes it easy to enjoy a healthy meal without the hassle. You can also prepare the entire dish in advance and simply reheat portions as needed for an effortless meal throughout the week.
In conclusion, the White Bean Coconut Tagine is a fantastic recipe to add to your healthy eating repertoire. It’s packed with protein, fiber, and flavor, making it a great option for weight loss and meal prep. Enjoy this dish knowing you are indulging in a meal that is not only good for your taste buds but also for your overall health!
White Bean Coconut Tagine
Ingredients
Method
- In a tagine or large skillet, heat the olive oil over medium heat. Sauté the onion until it becomes translucent.
- Add the garlic and red bell pepper to the pan and cook for a few minutes until the vegetables soften.
- Incorporate the carrot slices and sauté for an additional 5 minutes until they are tender.
- Stir in the cooked white beans, cumin, coriander, salt, and pepper. Mix everything well to combine the flavors.
- Pour the coconut milk into the skillet, stirring to blend all the ingredients.
- Cover the tagine and let it simmer on low heat for about 15-20 minutes, stirring occasionally to ensure it cooks evenly.
- Serve hot and garnish with fresh cilantro if desired.