2019-08-01 Eat Well

Plant-based Chickpea & Butter Bean Tagine

Recipe / Jacqueline Alwill

Hands down some of the easiest yet wow-factor dishes are those

that land in a slow cooker. The slow, low nature of the cooking

process allows more of the flavour to be released and to combine

with the complementary ingredients of the dish. I’m on a mission

this winter to create more plant-based slow-cooked dishes and

I think this tagine will win hearts and tummies over.

Serves: 4

1 red onion, peeled & roughly

chopped

2 tbsp extra virgin olive oil

2 cloves garlic, peeled & finely

sliced

1 tsp ground ginger

1 tsp ground cumin

1 tsp ground harissa spice

400g-tin chopped tomatoes

400g Jap pumpkin, chopped

12 dried organic Turkish apricots

1 red capsicum (220g), seeded

& roughly chopped

400g-tin butter beans, rinsed

& drained

400g-tin chickpeas, rinsed

& drained

1 cup water

¼ cup coriander, leaves

& stalks finely chopped

Cooked rice, buckwheat

or quinoa, to serve

Preheat oven to 180°C.

Place large casserole dish over medium heat, add red onion,

oil and garlic. Cover and sweat vegetables for 3-4 mins.

Add ginger, cumin, harissa and cook 1 min.

Add tomatoes, pumpkin, apricots, capsicum, beans,

chickpeas and water, bring to boil, stir, then cover and place in

oven to cook for 2 hours.

Serve with fresh coriander and your choice of rice,

buckwheat or quinoa.

Slow cooker

Photography: Lisa Guy, Jacqueline Alwill

Lemon Chicken

Recipe / Lisa Guy

This nutritious dish contains plenty of protein to keep

you satisfied and your blood sugar levels stable. Chicken

is a great source of tryptophan, a n amino acid needed

to make melatonin, which is an important neurotransmitter

that helps us sleep and acts as an antioxidant in the body.

Chicken also provides a good dose of immune-boosting zinc

and vitamin B12 to support healthy brain and nerve function.

Serves: 3–4

2 tbsp cold-pressed olive oil

1 tsp dried oregano

1 tsp sweet paprika

Pinch sea salt & pepper

2 tbsp lemon juice

Small handful fresh

rosemary or thyme, plus

extra to serve

4 cloves garlic, finely

chopped

1 small red onion, sliced

2 medium chicken breasts

1 lemon, cut into thin slices

8 small potatoes, halved

½ cup chicken bone broth

Steamed greens such as

broccoli, to serve

In large bowl, add olive oil, oregano, paprika, sea salt,

pepper, lemon juice, rosemary and garlic.

Place chicken in seasoning mixture and coat well.

Place sliced onion in slow cooker, layer with chicken, top

with extra seasoning mix and lemon slices. Add potatoes

and bone broth. Secure lid and cook on high for 3–4 hours

or on low for 6–8 hours.

For golden-brown chicken, place chicken and potatoes on

baking tray under the grill for 5 mins.

Serve topped with fresh herbs.

Plant-based

Chickpea & Butter

Bean Tagine

A slow cooker can come in handy with a delicious meal waiting for you and your family at the end of the day. Slow

cookers allow one-step preparation and placing all the ingredients in the slow cooker saves preparation time and cuts

down on clean-up. As a result of the long, low-temperature cooking, slow cookers help tenderise less-expensive cuts of

meat and bring out the fl avour in foods. A wide variety of foods can be cooked in a slow cooker, including one-pot meals,

soups, stews and casseroles. Slow cookers also tend to use less electricity than an oven. Open yourself up to the joys of

slow-cooked meals with these delicious recipes: Butter Chickpea Chicken Curry; Mediterranean Vegetables; Vegie Balls &

Wholemeal Penne in Tomato Sauce; Split Pea, Smoked Tofu & Barley Soup; Lemon Chicken; Chickpea Vegetable Tagine;

Satay Tofu, Sweet Potato & Vegetables; and Red Lentils with Kale & Coconut.

20 | EatWell

RECIPES

slow cooker

EWL026_020-029 CR Slow Cooker Meals-PR.indd 20EWL026_020-029 CR Slow Cooker Meals-PR.indd 20 5/08/2019 2:30:53 PM5/08/2019 2:30:53 PM

Plant-basedChickpea&ButterBeanTagine

Recipe/ JacquelineAlwill

Handsdownsomeoftheeasiestyetwow-factordishesarethose

thatlandin a slowcooker.Theslow,lownatureofthecooking

processallowsmoreoftheflavourtobereleasedandtocombine

withthecomplementaryingredientsofthedish.I’mona mission

thiswintertocreatemoreplant-basedslow-cookeddishesand

I thinkthistaginewillwinheartsandtummiesover.

Serves: 4

1 redonion,peeled& roughly

chopped

2 tbspextravirginoliveoil

2 clovesgarlic,peeled& finely

sliced

1 tspgroundginger

1 tspgroundcumin

1 tspgroundharissaspice

400g-tinchoppedtomatoes

400gJappumpkin,chopped

12 driedorganicTurkishapricots

1 redcapsicum(220g),seeded

& roughlychopped

400g-tinbutterbeans,rinsed

& drained

400g-tinchickpeas,rinsed

& drained

1 cupwater

¼cupcoriander,leaves

& stalksfinelychopped

Cookedrice,buckwheat

orquinoa,toserve

Preheatovento180°C.

Placelargecasseroledishovermediumheat,addredonion,

oilandgarlic.Coverandsweatvegetablesfor3-4mins.

Addginger,cumin,harissaandcook1 min.

Addtomatoes,pumpkin,apricots,capsicum,beans,

chickpeasandwater,bringtoboil,stir,thencoverandplacein

oventocookfor2 hours.

Servewithfreshcorianderandyourchoiceofrice,

buckwheatorquinoa.

Slow cooker

Photography: Lisa Guy, Jacqueline Alwill

LemonChicken

Recipe/ LisaGuy

Thisnutritiousdishcontainsplentyofproteintokeep

yousatisfiedandyourbloodsugarlevelsstable.Chicken

is a greatsourceoftryptophan,an aminoacidneeded

tomakemelatonin,whichis animportantneurotransmitter

thathelpsussleepandactsasanantioxidantinthebody.

Chickenalsoprovidesa gooddoseofimmune-boostingzinc

andvitaminB12tosupporthealthybrainandnervefunction.

Serves:3–4

2 tbsp cold-pressed olive oil

1 tsp dried oregano

1 tsp sweet paprika

Pinch sea salt & pepper

2 tbsp lemon juice

Small handful fresh

rosemary or thyme, plus

extra to serve

4 cloves garlic, finely

chopped

1 small red onion, sliced

2 medium chicken breasts

1 lemon, cut into thin slices

8 small potatoes, halved

½ cup chicken bone broth

Steamed greens such as

broccoli, to serve

In large bowl, add olive oil, oregano, paprika, sea salt,

pepper, lemon juice, rosemary and garlic.

Place chicken in seasoning mixture and coat well.

Place sliced onion in slow cooker, layer with chicken, top

with extra seasoning mix and lemon slices. Add potatoes

and bone broth. Secure lid and cook on high for 3–4 hours

or on low for 6–8 hours.

For golden-brown chicken, place chicken and potatoes on

baking tray under the grill for 5 mins.

Serve topped with fresh herbs.

Plant-based

Chickpea & Butter

Bean Tagine

A slow cooker can come in handy with a delicious meal waiting for you and your family at the end of the day. Slow

cookers allow one-step preparation and placing all the ingredients in the slow cooker saves preparation time and cuts

down on clean-up. As a result of the long, low-temperature cooking, slow cookers help tenderise less-expensive cuts of

meat and bring out the fl avour in foods. A wide variety of foods can be cooked in a slow cooker, including one-pot meals,

soups, stews and casseroles. Slow cookers also tend to use less electricity than an oven. Open yourself up to the joys of

slow-cooked meals with these delicious recipes: Butter Chickpea Chicken Curry; Mediterranean Vegetables; Vegie Balls &

Wholemeal Penne in Tomato Sauce; Split Pea, Smoked Tofu & Barley Soup; Lemon Chicken; Chickpea Vegetable Tagine;

Satay Tofu, Sweet Potato & Vegetables; and Red Lentils with Kale & Coconut.

20 | EatWell

RECIPES

slow cooker