Tagine, Veg Moroccan Tagine with Broken Wheat

by Tarla Dalal

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Broken wheat is a very versatile ingredient, which can be used to make dishes ranging from upma to salads. Tasty treats like Broken Wheat Upma and Broken Wheat Salad with Chick Peas and Roasted Pepper prove this fact.

Here is yet another recipe to add to your broken wheat cookbook! Tagine is a famous North African dish in which broken wheat is cooked along with spices, veggies, and other ingredients. While Tagine is traditionally cooked in a special cone-shaped clay pot, here we show you how to make a marvelous but easy Tagine using a simple non-stick pan.

This sumptuous dish combines broken wheat with a range of healthy veggies, and is flavoured zestfully with spice powders like garam masala. Serve the Tagine hot and fresh.

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Tagine, Veg Moroccan Tagine with Broken Wheat recipe - How to make Tagine, Veg Moroccan Tagine with Broken Wheat

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Soaking time: 30 minutes Preparation Time: 15 mins Cooking Time: 11 mins Total Time: 56 mins 4Makes 4 servings
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Ingredients

1 cup broken wheat (dalia)
2 tbsp olive oil
1/4 cup finely chopped onions
2 tsp chopped garlic (lehsun)
1/2 cup carrot cubes
1/2 cup zucchini cubes
1/2 cup capsicum cubes
1/2 cup deseeded tomato cubes
2 tsp coriander (dhania) powder
2 tsp cumin seeds (jeera) powder
1 tsp garam masala
salt and freshly ground black pepper (kalimirch) to taste

Method

Soak the broken wheat in enough hot water in a deep bowl and cover and keep aside for 30 minutes. Drain well.
Heat the oil a deep non-stick pan, add the onions and garlic and sauté on a medium flame for 1 minute.
Add the carrot, zucchini, capsicum and tomatoes, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Add ½ cup of water, mix well cover with a lid and cook on a medium flame for 3 minutes, while stirring occasionally.
Add the soaked broken wheat, coriander powder, cumin seeds powder, garam masala, salt , pepper and ¼ cup of water, mix well and cook on a medium flame for 5 minutes, while stirring occasionally.
Serve hot.

Nutrient values per serving

Energy	216 cal
Protein	3.7 g
Carbohydrates	32 g
Fiber	1.8 g
Fat	8.2 g
Cholesterol	0 mg
Vitamin A	334 mcg
Vitamin B1	0.4 mg
Vitamin B2	0.1 mg
Vitamin B3	2 mg
Vitamin C	31 mg
Folic Acid	10.4 mcg
Calcium	34.3 mg
Iron	2.2 mg
Magnesium	0 mg
Phosphorus	0 mg
Sodium	7.9 mg
Potassium	175.4 mg
Zinc	0.1 mg