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A close up of a dark ceramic bowl filled with FODMAP friendly vegetable tagine. The bowl sits atop a dark grey backdrop

FODMAP friendly vegetable tagine

Vegan option, low FODMAP, gluten free
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Prep Time 20 minutes
Cook Time 30 minutes
Course Main Course
Servings 6 people

Ingredients
  

For the spice mix:

  • 1 tablespoon cumin
  • 1 tablespoon cardamom powder
  • 1 tablespoon ground coriander
  • 2 teaspoons fennel seeds
  • 1 teaspoon ground cinnamon
  • 1 teaspoon smoked paprika
  • 1 teaspoon turmeric
  • 1 teaspoon salt
  • 1/4 - 1 teaspoon nutmeg

For the vegetables:

  • 500 g Kent pumpkin cubed into small bite sized pieces
  • 2 medium potatoes cubed into small bite sized pieces
  • 2 medium carrots see notes cubed into small bite sized pieces
  • 2 zucchini cubed into bite sized pieces

To finish:

  • 75 g butter or 3-4 tablespoons oil
  • 1 bunch spring onion greens chopped
  • 50 g ginger finely chopped or grated
  • 1 bunch coriander stems reserve greens for topping
  • 75-100 g preserved lemon chopped
  • 1 X 400g tin tomatoes (see notes)
  • 1 X 400g chickpeas drained and rinsed
  • 100 g raisins see notes
  • 1 1/2 - 2 cups (375-500ml) water
  • Seasoning to taste

Instructions
 

  • Combine the ingredients for the spice mix in a bowl. Cube all the vegetables and have them ready to go.
  • Heat the butter or oil in a large pot or tagine. Once heated, add the spring onions, ginger and coriander roots. Cook for 2-3 minutes until softened and fragrant. Add the mix spice and a splash of water (subtract it from the 2 cups worth). Cook for a minute until the spices are aromatic.
  • Add the preserved lemon and tomatoes and stir to combine. Add all the vegetables, the chickpeas and raisins. Stir thoroughly to combine. Add the remaining water as you see fit (use less for a thicker tagine, more for a slightly runnier one). Pop the lid on and cook for 20 or so minutes on a low-medium heat. Stir intermittently to prevent burning.
  • After the 20 minutes, remove the lid and continue cooking until you have reached your desired consistency and the vegetables are all soft. Serve with a grain, yoghurt and the coriander leaves.

Notes

  • Ensure all the vegetables (in particular, the potatoes) are chopped into SMALL bite sized pieces that are roughly even in size. If you have big random chunks of potato, you might be in for a raw potato surprise. 
  • You can also use my low FODMAP Nomato sauce recipe to replace some or all of the tinned tomato. One batch of Nomato sauce makes approximately 1.2kg, which is equivalent to 3 x 400g cans of tinned tomato. 
Keyword FODMAP friendly, fodmap friendly vegetable tagine, tagine without onion and garlic, vegetable tagine, Vegetarian, without onion and garlic
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