Mediterranean Diet Beef Tagine Stew
Experience the vibrant flavors of the Mediterranean with this hearty Beef Tagine Stew, a perfect fusion of rich spices, tender beef, and wholesome vegetables. Inspired by traditional Moroccan cuisine, this dish features aromatic ingredients like cumin, coriander, cinnamon, turmeric, and ginger, which infuse a warm, spiced complexity into every bite. Juicy tomatoes, carrots, zucchini, and red bell peppers provide a colorful medley, while sweet dried apricots and hearty chickpeas offer delightful contrasts in texture and flavor. Simmered to perfection for tender, melt-in-your-mouth beef, this savory stew is both comforting and nutritious, aligning beautifully with the Mediterranean diet's focus on whole foods and bold flavors. Serve it over fluffy couscous or protein-rich quinoa and garnish with fresh cilantro for a stunning meal that brings a taste of the Mediterranean to your table.
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Recipe Information
Ingredients
- 2 pounds Beef chuck, cut into 1-inch cubes
- 3 tablespoons Olive oil
- 1 large Onion, finely chopped
- 4 cloves Garlic cloves, minced
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cinnamon
- 0.5 teaspoon Ground ginger
- 0.5 teaspoon Ground turmeric
- 14 ounces Canned diced tomatoes
- 2 cups Beef broth
- 3 medium Carrots, peeled and sliced into rounds
- 1 large Red bell pepper, cut into strips
- 2 medium Zucchini, sliced into half moons
- 0.5 cup Dried apricots, chopped
- 1 can (15 ounces) Chickpeas, drained and rinsed
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 0.25 cup Fresh cilantro, chopped
Instructions
Heat 2 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat.
Add the beef cubes in batches to avoid overcrowding. Brown on all sides, about 5 minutes per batch, then transfer to a plate.
Reduce heat to medium and add the remaining tablespoon of olive oil.
Add the chopped onion to the pot and sauté until soft and golden, about 6-7 minutes.
Stir in the garlic, cumin, coriander, cinnamon, ginger, and turmeric, and cook for an additional minute until aromatic.
Return the browned beef to the pot. Add the diced tomatoes and their juices, beef broth, carrots, bell pepper, zucchini, and apricots.
Season the stew with salt and pepper, stirring well to combine all ingredients.
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for approximately 1.5 to 2 hours or until the beef is tender and the vegetables are cooked through.
Add the drained chickpeas to the pot about 15 minutes before serving to heat through.
Adjust seasoning with additional salt and pepper to taste, if necessary.
Garnish the stew with fresh chopped cilantro before serving.
Serve the beef tagine stew hot, ideally over a bed of couscous or quinoa for a complete Mediterranean meal.
Nutrition Facts
Calories |
4044 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 252.1 g | 323% | |
| Saturated Fat | 84.0 g | 420% | |
| Polyunsaturated Fat | 7.4 g | ||
| Cholesterol | 688 mg | 229% | |
| Sodium | 7205 mg | 313% | |
| Total Carbohydrate | 243.5 g | 89% | |
| Dietary Fiber | 63.6 g | 227% | |
| Total Sugars | 106.3 g | ||
| Protein | 224.3 g | 449% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 746 mg | 57% | |
| Iron | 49.6 mg | 276% | |
| Potassium | 7744 mg | 165% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
