Tunisian Ragout With Merguez Recipe

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Tunisian Ragout With Merguez
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Ingredients
27
Count
Nutrition
490
Calories
Total time
90
Minutes
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Ingredients:

Directions:

  1. PART 1: Hard-boil the eggs for 10 minutes, slice into 1/4 inch strips, serve as a garnish.
  2. PART 2: Slice the zucchini into 1/4 inch strips, grill over low heat for 5-10 minutes. They should not be burnt, but should have beautiful char marks from the grill, and should be soft throughout.
  3. PART 3: Place 3 tbsp olive oil in large saucepan and heat. Place cinnamon, cumin seeds, coriander seeds, and garlic powder into the oil and lightly fry for about 10 minutes so that flavors permeate the oil. Keep heat low enough that oil does not smoke.
  4. Add rice and stir to coat with oil and then immediately add 4 cups water.
  5. Cover with lid and heat to the boil, then reduce heat and simmer 20 minutes, or until water has absorbed and rice is soft and fluffy.
  6. PART 4: Cut potatoes lengthwise into wedges (8 wedges per potato). Toss in olive oil with salt and pepper. Place in a single layer on a baking sheet and bake at 375 for 40 minutes.
  7. PART 5: Chop onion and garlic in food processor until pieces are very small (less than 1/4 inch). Combine with beef, parsley, coriander seed, caraway seeds, garlic powder, paprika, cayenne, salt and pepper into a mixing bowl.
  8. Mix with your hands, then form SMALL sausages by squeezing a small amount of mixture in your hands. Sausages should be about the size of a large thumb.
  9. Heat olive oil in a skillet until very hot, then brown sausages on all sides. Sausages should be almost completely cooked during this step. Remove and set aside.
  10. Turn off heat from under skillet, then add tomato paste and water. Heat to a simmer, stirring to mix. Simmer about 5 minutes.
  11. Return sausages to skillet and continue simmering for 30 minutes.
  12. Serve as follows: rice on bottom, then sausage and sauce, then alternate zucchini, bell pepper, egg, and lemon on top. Potatoes go on the side, with a little sauce on them as well.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 490.26 Kcal (2053 kJ)
Calories from fat 188.28 Kcal
% Daily Value*
Total Fat 20.92g 32%
Cholesterol 155.98mg 52%
Sodium 333.71mg 14%
Potassium 919.65mg 20%
Total Carbs 55.27g 18%
Sugars 9.06g 36%
Dietary Fiber 6.18g 25%
Protein 23.58g 47%
Vitamin C 97.7mg 163%
Vitamin A 2.4mg 79%
Iron 69.5mg 386%
Calcium 100.2mg 10%
Amount Per 100 g
Calories 103.01 Kcal (431 kJ)
Calories from fat 39.56 Kcal
% Daily Value*
Total Fat 4.4g 32%
Cholesterol 32.77mg 52%
Sodium 70.12mg 14%
Potassium 193.24mg 20%
Total Carbs 11.61g 18%
Sugars 1.9g 36%
Dietary Fiber 1.3g 25%
Protein 4.96g 47%
Vitamin C 20.5mg 163%
Vitamin A 0.5mg 79%
Iron 14.6mg 386%
Calcium 21mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.7
    Points
  • 13
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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