Lamb Tagine with Fennel

Lamb Tagine with Fennel

Lamb gently simmered with fennel, almonds, olives, and Moroccan spices.

«Ras-el-hanout» is the complex Moroccan spice blend used in this recipe. It means «head of the shop», because shop owners create their own unique blend, which combines up to 50 ingredients, sometimes including also aphrodisiacs, but most commonly cinnamon, nutmeg, ginger, anise, peppercorns, cloves, cardamom, dried flowers, mace, and turmeric.

2 servings
Preparation 30 min
Cooking 1 h

590 calories per serving 
Cooking dish: 1.6 to 2 litre casserole


Ingredients

300 g lamb's shoulder, boneless, cut into 3-4 cm pieces    
1/2 fennels, thinly sliced   180 g
1/2 onions, finely chopped   100 g
1 clove garlic, finely chopped    
1/2 carrots, diced   50 g
1/2 cup canned tomatoes (diced)   130 g
6 black olives   2 1/2 tbsp
1 tbsp almonds [optional]   8 g
4 tsp raisins   14 g
1 tbsp butter, unsalted   14 g
1 tbsp olive oil   15 mL
3/4 cup beef broth   190 mL
1/4 tsp ground cumin   1 g
1/4 tsp curry powder   1 g
1/4 tsp couscous spice (ras-el-hanout)   1 g
1 bay leaf   0.1 g
1 tbsp fresh cilantro   2 g
2/3 cup couscous, whole wheat   100 g
2 tbsp lemon juice, freshly squeezed   3/4 lemon
  ground pepper to taste    
1 pinch salt [optional]   0.1 g

Before you start

The traditional tagine cooking dish, with its particular shape, can be replaced by any baking dish or casserole with a tight-fitting lid.

A mandolin will be useful to thinly slice the fennel.

Method

  1. Preheat the oven to 175°C/350°F. In a small bowl, macerate the raisins in water.
  2. Prepare the vegetables. Mince the onion and garlic, cut the fennel into thin slices, and chop the carrot. Cut the lamb into 3-4 cm pieces.
  3. Heat the oil in a pan over high heat. Sauté the lamb pieces, turning frequently. Cook about 8-10 min, until golden. Add salt and pepper, then transfer the lamb and cooking juice into the tagine or casserole. Set aside.
  4. In the same pan, add the butter and sauté the onion, garlic, and fennel 2-3 min over medium heat. Add the carrot and diced tomatoes. Cook 5 min.
  5. Place the vegetables into the casserole with the lamb pieces. Add the raisins, olives, whole almonds (optional), cilantro, bay leaves, and spices. Pour in the warm broth. Cook 40 min with the lid on and then 15 min without, in order to reduce the juice. Sprinkle with lemon juice. Adjust the seasoning.
  6. When ready to serve, cook the couscous. Serve directly out of the casserole with the couscous on the side.

Nutrition Facts Table

Nutrition Facts

per 1 serving (570g)

Amount

% DV*

* DV = Daily Value

Calories

590

Fat

23 g

36 %

Saturated 7 g
+ Trans 0.2 g

38 %

Cholesterol

95 mg

Sodium

580 mg

24 %

Carbohydrate

62 g

21 %

Fibre

9 g

36 %

Sugars

9 g

Protein

36 g

Vitamin A

45 %

Vitamin C

45 %

Calcium

15 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
Grain Products: 2 servings
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Vitamin D
Good source of :
Copper, Pantothenic Acid, Vitamin B1, Vitamin B6, Vitamin C, Vitamin K
Excellent source of :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin E, Zinc

More info


This recipe is in the following categories: Lamb | Main courses/Entrées | Halal | High Fibre | High Iron | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Braise/Stew | Moroccan

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