Chickpea and broccoli tagine
This recipe provides two excellent sources of calcium needed for good bone health: chickpeas and broccoli. In addition to calcium, chickpeas provide phosphorus, another mineral important for bone health.
Although dark green leafy vegetables are often cited as a good source of calcium, absorption can vary greatly. Broccoli is one of the few green vegetables to contain plenty of calcium but little oxalic acid, so a good proportion of the calcium is absorbed. Broccoli is also an excellent source of vitamin C, beta-carotene, folate, iron and potassium.
Ingredients (Serves 4)
- 150g broccoli
- 2 x 400g cans chickpeas (do not drain)
- 150g couscous
- 300ml hot low-salt vegetable stock
- 2 tbsp olive oil
- 2 red onions, finely chopped
- 3 cloves of garlic, finely chopped
- 1 tsp cumin seeds
- 1 cinnamon stick, snapped in half
- 3 tbsp coriander, chopped
- 3 tbsp parsley, chopped
- 1 tbsp flaked almonds
- 1-2 tsp harissa paste
- Salt and freshly ground black pepper
Heat the olive oil in a pan over a moderate heat and fry the onions until soft and translucent.
Add the garlic, cumin seeds and cinnamon stick and cook for about a minute, until fragrant.
Add the herbs, broccoli and chickpeas with their liquid, and season with salt and pepper. Cover and bring to the boil, before lowering the heat to a simmer. Cook for about 15 minutes, stirring occasionally.
Meanwhile, put the couscous in a bowl and pour hot stock over to cover. Leave to swell for 5 minutes, before draining if necessary. Use a fork to fluff up and separate the grains. Stir through the flaked almonds.
Serve the stew hot with the couscous and a dab of harissa.