Slow-cooking brings out the robust, natural flavours of lamb meat. Moroccan tagine is an ideal lamb recipe because it combines low-heat preparation with rich, complex spices and an array of nutrient-packed vegetables. Paired with couscous, it is a perfectly satisfying one-dish meal.
In addition to their inviting flavours, the ingredients, including parsnips, dates, cinnamon, garlic, and capsicum, offer specific health benefits. They enhance immune and circulatory system functions, fight inflammation, boost metabolism, aid digestion, and provide lasting energy.
Is lamb a healthy meat?
You may wonder how lamb compares to other red meats. It is a relatively lean option that stands out because it is rich in nutrients. First of all, it is important to find a free-range butcher selling lamb that was raised without hormones or antibiotics. Poor-quality meat can cancel any potential health benefits.
Lamb has omega-3 fatty acids, which reduce blood pressure and clear plaque from arteries. You also get beneficial minerals like iron, magnesium, and potassium. Additionally, the meat is rich in vitamin B12, which you usually only get via supplements.
Lamb is also protein-packed. A well-trimmed 100-gram serving contains about 25 grams of protein.
Health benefits of the other ingredients
The healthy qualities of this dish go well beyond the lamb. For example, garlic boasts anti-inflammatory properties and boosts the immune system to help fight viruses and infections. Onions offer similar benefits, and both are most potent when added to the dish chopped, which is what this Moroccan lamb recipe calls for.
Meanwhile, cinnamon, a staple in Moroccan cuisine, is a potent spice with antioxidants and diabetes-fighting properties. Parsnips are packed with potassium, while the red capsicum is so rich in vitamin C that you can get your daily requirement by eating half of one.
Finally, dates provide a natural sweetness that balances the spices and grassy meat flavours in this recipe. The fruits are also high in cancer and virus-fighting antioxidants and are excellent sources of dietary fibre, which helps with digestive health.
What about couscous?
Carbohydrates often have a negative connotation, especially if you are trying to lose weight. Couscous is a whole grain, so while it does have carbs, it also has fibre and important minerals like selenium, which is an immune-system booster. If you are looking for more carbs, consider creating a side dish, such as a noodle soup, that can bring more energy to the meal without making you feel overly full.
Where to get your ingredients
Fresh, clean, organic ingredients can further boost the health benefits of slow-simmered spiced Moroccan lamb tagine. Church Street Butcher is the best source for free-range lamb in Victoria. Sourced from local suppliers, it is fresh and additive-free so you can get all the nutritional benefits with none of the negatives found in factory-raised meats.
If you need a source for lamb, chicken, beef, pork, or other meats, you can visit this free-range butcher in Melbourne before stopping at a grocer to pick up the other ingredients you will need to create this slow-simmered spiced Moroccan lamb tagine recipe.
Ingredients
- 800 gram Lamb shoulder (fat trimmed, diced)
- 2 tablespoon Olive oil
- 1 Red onion (chopped)
- 2 clove Garlic (chopped)
- 1½ teaspoon Ground cinnamon
- 1½ teaspoon Ground cumin
- ½ teaspoon Ground chilli
- 2 tablespoon Tomato paste
- 400 gram Sweet potato (peeled and chopped – cut into 3cm pieces)
- 8 Pitted dates (sliced)
- 2 Parsnips (peeled and cut 1cm dice – 300g)
- 2 Zucchini (cut into 1 cm dice)
- 1 Red capsicum (cut into 1cm dice)
- 1½ cup Couscous
- 1 Lemon zest
- 2 Flat-leaf parsley (roughly chopped)
Instructions
- Preheat oven to 200⁰C. Heat half the oil in a 6 litre heat proof casserole dish on top of the stove. Add the lamb in batches and cook until browned. Remove and set aside.
- Add half the remaining oil and to the pan with the onion and garlic and cook over a medium heat for 5 minutes, or until the onion is soft and golden. Add the spices and cook for 1 minute or until fragrant. Return the lamb to the pan, with the tomato paste and 3 cups (750ml)water and stir to combine. Cover and transfer to the oven, cook for 1 hour .Add the sweet potato and dates and cook for 30-40 minutes longer or until the lamb is tender and the sweet potato is soft. Fold though half the chopped parsley.
- Put the parsnips, zucchini and red capsicum onto a baking tray, drizzle with the remaining oil and cook for 15-20 minutes or until soft.
- Just before serving, Put the couscous, lemon zest into a bowl, cover with 2 cups (500ml) boiling water, set aside until all of the water has been absorbed. Flake the grains with a fork to separate then fold the roasted vegetables. Serve the lamb tagine with the roasted vegetable couscous., sprinkle with the chopped parsley.
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