Go Meatless with Vegetable Tagine

I’m sure you’ve seen the #MeatlessMonday hashtag all over the internet lately. If you’re not a vegetarian you’re probably thinking that this has nothing to do with you or questioning why you would participate in abstaining from meat one day of the week. I wanted to take today’s post to break down this growing initiative for you and help you better understand why taking a break from meat one day out of the weak is going to help your health in the long run! Observing this meatless day on the first day of the week is a great way to kick start healthy habits all week long.

According to MeatlessMonday.com, one of the main reasons to abstain from meat one day during the week is that it will help reduce your risk for heart disease and stroke. A diet that is high in vegetables, fruit and whole grains has been shown to combat cardiovascular disease and reduce your risk of stroke by more than 5%. In turn, reducing the consumption of red meats in your diet can help you live longer due to avoidance of these diseases. Reducing the amount of red and processed meats in your diet can help decrease your risk of certain types of cancer. You can also reduce your risk of type-2 diabetes. A plant-based diet can help decrease your total calorie consumption in a day helping you to maintain a healthier weight which is a key component of fighting diabetes. (MeatlessMonday.com)

Try plant-based sources of protein such as beans and peas. Try plant-based sources of protein such as beans and peas.

 

Turning away from meats, even for just one day during the week, will force you to turn to plant-based sources for protein such as beans and peas. Eating peas and beans as sources of protein can result in a higher intake of fiber, protein, folate, zinc, iron and magnesium. Not to mention you’ll consume less saturated and overall fat by consuming less red meat. You can replace meat proteins with things such as tofu, beans or veggie patties that can be found at your local grocery store. These days you can find delicious recipes all over Pinterest and other sources on the internet. This vegetable tagine offers rich flavors from the Middle East and is a great opportunity for you to get more creative with your meals during the week that will lead to improvements in your overall health!

Ready to Serve Ready to Serve

 

Vegetable Tagine

Serves 6 | Finish in 25 minutes
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This is a great meatless meal with rich flavors from the Middle-East.

Ingredients

1 cup water,
¾ cup uncooked quinoa,
½ teaspoon salt,
1 tablespoon olive oil,
1 medium onion chopped,
1 teaspoon ground cumin,
½ teaspoon cayenne,
½ teaspoon turmeric,
½ teaspoon ground cinnamon,
1 teaspoon Instantly Fresh Garlic,
1 teaspoon Instantly Fresh Cilantro,
1 15 ounce can Garbanzo Beans,
1 medium zucchini thinly sliced,
1 cup fresh green beans,
1 cup cherry tomato halves,
Black pepper,

Directions

1. Bring the water, quinoa and ¼ teaspoon of salt to a boil. Reduce heat, cover and cook for 15 minutes. Set aside.

2. In a large pan, heat the olive oil. Add in the onion and garlic and sauté for 3-4 minutes. Add in the cumin, cayenne, turmeric, cilantro and cinnamon and stir to combine.

3. Add in the tomatoes and cook for 2-3 minutes, allowing the juices to begin to cook out. Place the zucchini, green beans and garbanzo beans into the pan and toss to combine. Cook for an additional 5-6 minutes, allowing the vegetables to cook down.

4. Season the tagine with the remaining salt and pepper and serve with the cooked quinoa.


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