Moroccan Archives - Forks Over Knives

Vegan Kefta Tagine (Moroccan Meatballs)

Laura Marzen, RD, LD — Fri, 21 Feb 2025 18:18:46 +0000

This fragrant Moroccan stew comes together quickly with the help of store-bought mirepoix and canned tomatoes. But it’s the vegan kefta (aka Moroccan meatballs), made with bulgur and chickpeas, that take this one over the top and give you something to sink your teeth into. A tagine is a North African stew named for the pot in which it is typically made. If you have a large tagine, use it, but if you don’t have one, a pot or Dutch oven will work too.

Make-Ahead Tips

To save time on day-of prep: Cook the bulgur up to five days in advance and store it in an airtight container in the fridge.

To save a lot of time on day-of prep: Prepare and bake the kefta as directed (through Step 4); let cool on baking sheet. Place baking sheet with kefta in the freezer; freeze 1 hour or until firm. Transfer frozen kefta to a freezer-safe airtight container; freeze up to 3 months. Thaw kefta 15 minutes before adding to tagine; simmer an additional 5 minutes or until heated through.

How to Make Kefta Without a Food Processor

No food processor? No problem. Combine kefta ingredients in a large bowl and use a potato masher to coarsely mash and combine the mixture.

For more inspiration, check out these tasty ideas:

Yield: Makes 13 cups

Time: 80 minutes

¾ cup dry bulgur
2 15-oz. cans no-salt-added chickpeas, undrained
1 tablespoon flaxseed meal
¼ cup chopped toasted walnuts
2 tablespoons tahini
5 cloves garlic, minced
3 teaspoons ras el hanout
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper or cayenne pepper
2 cups fresh or frozen mirepoix (10 to 12 oz.)
6 cups low-sodium vegetable broth
1 lb. 2-inch red or yellow potatoes, quartered
1 14.5-oz. can no-salt-added fire-roasted or regular diced tomatoes, undrained
2 tablespoons chopped fresh parsley
Lemon wedges (optional)

Instructions

For kefta, preheat oven to 400°F. Line a baking sheet with parchment paper. In a medium saucepan combine bulgur and 1½ cups water. Bring to boiling; reduce heat. Cover and simmer 10 minutes. Remove from heat; let stand 10 minutes. If necessary, drain off any remaining liquid. Transfer bulgur to a food processor. (see tip, recipe intro).
Meanwhile, drain chickpeas, reserving the liquid (aquafaba). In a small bowl stir together 3 tablespoons of the aquafaba and the flaxseed meal; let stand 5 minutes.
Add flaxseed mixture, 2 cups of the chickpeas, the walnuts, tahini, 3 of the minced garlic cloves, 2 teaspoons of the ras el hanout, ½ teaspoon of the salt, and the pepper to food processor with bulgur. Pulse until well combined and mixture starts to hold together.
With damp hands, shape chickpea mixture into 1½-inch balls. Place kefta balls on the prepared baking sheet. Bake, uncovered, 15 minutes or until set and heated through. Cover loosely to keep warm.
In a 6-quart pot cook mirepoix and the remaining 2 of the minced garlic cloves over medium 6 to 8 minutes or until vegetables are tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add the remaining 1 teaspoon ras el hanout and ½ teaspoon salt, the broth, and potatoes. Bring to boiling; reduce heat. Cover and simmer 10 to 12 minutes or until potatoes are just tender.
Stir in the remaining 1¼ cups chickpeas and the undrained tomatoes. Cook over medium-low 5 minutes to blend flavors. Add kefta balls and parsley; stir gently to combine. Top servings with additional parsley and serve with lemon wedges (if using).

The post Vegan Kefta Tagine (Moroccan Meatballs) appeared first on Forks Over Knives.

Moroccan Bean Salad

Dreena Burton — Tue, 30 Jan 2024 18:43:53 +0000

This party-worthy Moroccan bean salad from plant-based powerhouse Dreena Burton is flavorful, satisfying, and easy to make. It all starts with a sumptuously seasoned dressing that features ginger, cumin, cinnamon, and paprika, while nutty tahini and tart lemon juice give it a creamy texture that’s ideal for drizzling. A hearty combination of chickpeas, whole grains of your choice, roasted squash, and leafy greens make up the bulk of the salad, but this versatile recipe can be adjusted to fit whatever produce and legumes you have lying around your kitchen. Dried apricots and scallions add the finishing touch to this sweet-and-savory meal. Enjoy as a hearty lunch or serve as a side dish at a vegan potluck.

From Dr. Neal Barnard’s Cookbook for Reversing Diabetes

For more Moroccan inspiration, check out these tasty ideas:

Yield: Makes 6 cups

Time: 20 minutes

¼ cup lemon juice
1½ tablespoons tahini
1½ tablespoons pure maple syrup
2 teaspoons chopped fresh ginger
1 very small clove garlic
½ teaspoon ground cumin
½ teaspoon ground cinnamon
½ teaspoon sea salt
¼ teaspoon paprika
1 15-oz. can chickpeas, rinsed and drained (1½ cups)
1½ cups cooked farro, quinoa, or brown rice (or one 15-oz. can black beans, rinsed and drained)
1½ to 2 cups roughly chopped baby spinach or tender kale leaves
1½ cups chopped roasted winter squash or sweet potato, or steamed or roasted cauliflower florets
½ cup chopped red bell pepper or halved grape tomatoes
⅓ cup chopped dried apricots
⅓ cup sliced scallions

Instructions

For Moroccan Salad Dressing, in a blender combine the first 9 ingredients (through paprika) and ¼ cup water. Cover and blend until smooth. Store in an airtight container in the refrigerator until ready to use.
In a large bowl combine the chickpeas and the remaining six ingredients; toss to combine. Add ½ cup of the Moroccan Salad Dressing; toss to coat. Taste and add more dressing, if you like. Season with salt and black pepper. Store any leftover salad dressing in an airtight container in the refrigerator for up to 3 days.

The post Moroccan Bean Salad appeared first on Forks Over Knives.

Easy Herbed Couscous

Darshana Thacker Wendel — Tue, 14 Feb 2023 18:44:33 +0000

Couscous, a tiny pasta with nutty undertones, is a delicious base for absorbing the fragrant flavors of Moroccan stews. In this jazzed-up version, we add lemon juice for brightness, fresh mint for an herbaceous kick, and toasted pine nuts for extra textural intrigue. Be sure to thoroughly fluff the couscous with a fork to avoid clumps before serving, and feel free to mix in additional soft herbs, dates, or dried fruits to create a super-fancy side dish. We recommend spooning a hearty portion of Chickpea-Potato Tagine over a cup of the couscous and topping it off with extra mint leaves for an unforgettable dinner.

For more vegan Moroccan recipes, check out these tasty ideas:

Yield: Makes 6 cups

1½ cups dry whole wheat couscous
¼ cup chopped fresh mint leaves
2 tablespoons lemon juice
2 tablespoons toasted pine nuts (optional)
Sea salt, to taste

Instructions

In a medium saucepan bring 3½ cups water to boiling. Stir in couscous. Immediately remove pan from heat, cover, and let stand 10 to 15 minutes or until liquid has been absorbed. Stir in the remaining ingredients while gently fluffing couscous with a fork.

The post Easy Herbed Couscous appeared first on Forks Over Knives.

Moroccan Carrot-Beet Salad

Darshana Thacker Wendel — Thu, 10 Nov 2022 18:22:57 +0000

This Moroccan-inspired recipe is an explosion of flavors, colors, and textures that will delight even the most staunch salad snubber. Leafy greens are dressed in lemon juice, warming spices, and fresh herbs, creating a medley of flavors that perfectly complements earthy beets, tangy onion, and crunchy carrot. A sprinkling of sweet golden raisins and salty pistachios is the finishing touch for this delicious salad, which features complex flavors but comes together in just 15 minutes. The tossed veggies can also be prepped a day in advance, but wait until just before serving to plate with spinach and top with pistachios and raisins.

Tip: Use the large holes of a box grater to grate the beet without losing too much juice.

For more vegan Moroccan recipes, check out these tasty ideas:

Yield: Makes 6 cups

Time: 15 minutes

1 orange
1 tablespoon lemon juice
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
½ teaspoon flaxseed meal or chia seeds
¼ teaspoon ground cumin
¼ teaspoon ground coriander
⅛ teaspoon freshly ground black pepper
1 cup grated carrot
1 cup grated scrubbed beet
1 cup chopped seeded cucumber
½ cup finely chopped red onion
4 cups fresh baby spinach or salad greens
1 tablespoon golden raisins
1 tablespoon shelled roasted pistachios
Sea salt, to taste

Instructions

To make orange supremes, slice off ends of orange. Stand orange on a flat end. Slice off all the peel and bitter white pith in vertical strips, following the curve of the fruit. Working over a bowl to catch juice, slice between a membrane and section toward the center of the fruit. Repeat on the other side of the section, releasing it into the bowl.
In a medium bowl combine the next seven ingredients (through pepper). Mix well. Add orange supremes and juice and the next four ingredients (through onion). Toss to combine.
Just before serving, arrange spinach on a platter. Top with carrot mixture, raisins, and pistachios. Season with salt.

The post Moroccan Carrot-Beet Salad appeared first on Forks Over Knives.

Sweet Moroccan Pancakes with Chocolate Banana Sauce

Darshana Thacker Wendel — Thu, 06 Jan 2022 17:37:03 +0000

These breakfast pancakes, called baghrir in Morocco, are similar to crepes, with a light, spongy texture. They’re traditionally topped with honey and butter, but are delicious with fresh fruit and a hearty drizzle of homemade chocolatey banana sauce. Spread the scrumptious batter very thin on your skillet to create the delicate mouthfeel these pancakes are known for. Feel free to enjoy them with a knife and fork, or roll up your toppings for a sweet taquito-style snack!

Yield: Makes 10 pancakes

½ teaspoon active dry yeast
2 tablespoons + ½ teaspoon date paste
2 bananas, peeled and cut into large pieces
1½ cups unsweetened, unflavored almond milk
¼ cup + 1 tablespoon unsweetened cocoa powder
⅛ teaspoon pure vanilla extract
¾ cup whole wheat flour
¾ cup oat flour
1 teaspoon regular or sodium-free baking powder
½ teaspoon sea salt

Instructions

In a large bowl combine 1 cup warm water (105°F to 115°F), the yeast, and ½ teaspoon of the date paste. Cover bowl with a cloth; let stand about 10 minutes or until mixture is frothy.
For Banana-Chocolate Sauce, in a blender combine bananas, ¾ cup almond milk, the remaining 2 tablespoons date paste, the cocoa powder, and vanilla extract. Cover and blend until smooth.
In another bowl stir together whole wheat and oat flours, baking powder, and salt. Uncover yeast mixture; stir in the remaining ¾ cup almond milk and ½ cup water. Add flour mixture; whisk until smooth. Cover; let stand in a warm place 20 minutes.
Preheat a nonstick skillet or crepe pan over medium-low about 3 minutes or until a drop of water dances when it hits the pan. Pour ⅓ cup of the batter in center of pan; use a crepe spreader or offset spatula to spread the batter into a 5-inch round. Cook 2 to 3 minutes or until underside is lightly browned. Use a thin spatula to turn pancake; cook 2 to 3 minutes more or until golden. Place pancake on a baking sheet; cover with a cloth. Keep warm in a 200°F oven while making remaining pancakes. Serve warm with a drizzle of Banana-Chocolate Sauce.

The post Sweet Moroccan Pancakes with Chocolate Banana Sauce appeared first on Forks Over Knives.

Oil-Free Zaalouk with Pita

Darshana Thacker Wendel — Thu, 23 Dec 2021 18:12:23 +0000

Zaalouk is a creamy cooked Moroccan salad that eats like a dip. This oil-free version pairs perfectly with toasted pita bread as an appetizer for a dinner party, but it’s also delicious on its own. Fragrant cumin, cayenne, and cilantro add a beautiful depth of flavor to simmered eggplant and ripe tomatoes. For a smokier flavor, roast the eggplant on a grill before partially peeling, then proceed to Step 1. When peeling the eggplant, do it in strips so that about half of the peel remains. It will cook faster that way without falling apart.

Tip: Use the reddest tomatoes you can find for this recipe. Keep tomatoes out of the refrigerator until they reach maximum ripeness. They should lightly give when pressed.

Yield: Makes 1½ cups dip

1 small eggplant (1½ lb.), partially peeled and cut into ½-inch cubes (3 cups)
2 cups chopped roma tomatoes or canned diced San Marzano tomatoes, drained
1 date, pitted and chopped
1 tablespoon paprika
2 cloves garlic, minced
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
½ cup chopped fresh cilantro
1 tablespoon lemon juice
Sea salt, to taste
2 rounds whole wheat pita bread

Instructions

In a large skillet combine the first seven ingredients (through cayenne). Bring to boiling; reduce heat. Cover and simmer 20 minutes or until eggplant is very tender. Mash tomatoes and eggplant lightly with the back of a spoon. Remove from heat. Stir in cilantro, lemon juice, and salt.
In a clean, dry skillet warm pita rounds over medium 4 minutes, turning once. Cut each round into eight wedges. Serve with zaalouk.

The post Oil-Free Zaalouk with Pita appeared first on Forks Over Knives.

Moroccan Butternut Squash and Chickpea Stew

Carla Christian, RD, LD — Mon, 03 Dec 2018 18:08:13 +0000

Fork-tender butternut squash, chewy chickpeas, and wilted spinach come together in this spice-laced Moroccan stew that’s a perfect way to warm up a weeknight meal. The dish comes together really quickly because there’s little prep work aside from measuring, especially if you buy pre-cubed butternut squash. If you prefer your stews extra-spicy, throw in a few rings of jalapeño peppers or a dash of chili flakes. Note that this recipe calls for cooked brown rice, so plan to have that ready to go ahead of time. Follow package instructions for the correct yield. And if you don’t have cooked brown rice on hand, any cooked grain will work.

Yield: Makes 9 cups

1 small butternut squash, peeled and cut into ¾-inch pieces (3 cups)
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
½ cup chopped onion
4 cloves garlic, minced
4 cups vegetable stock
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon ground ginger
Pinch of cayenne pepper
1 (5-ounce) package fresh baby spinach
1 (15-ounce) can no-salt-added chickpeas, drained and rinsed
1 cup cooked brown rice
¼ cup coarsely snipped fresh parsley
Lime wedges

Instructions

Combine the butternut squash, diced tomatoes, onion, garlic, stock, curry, cumin, paprika, ginger, and cayenne in a 6-quart Dutch oven. Bring to a boil over high heat; reduce heat to medium-low. Simmer for 18 to 20 minutes or just until squash is tender. Stir in the spinach, chickpeas, and rice; heat through.
Top servings with parsley and serve with lime wedges for squeezing.

The post Moroccan Butternut Squash and Chickpea Stew appeared first on Forks Over Knives.

Moroccan Lentil Soup

Somer McCowan — Thu, 22 Dec 2016 01:48:26 +0000

My Australian sister-in-law Annette made this soup for us while her family was here vacationing in the United States. Here’s my interpretation of her soup, which is easily the most popular soup recipe on my website.

Recipe from The Abundance Diet

Yield: Makes 6 servings

6 cups vegetable broth
2 cups chopped onions, cut into ¼-inch dice
2 medium carrots, sliced into ¼-inch rounds
2 large cloves garlic, minced or pressed
1 teaspoon ground coriander
1½ heaped teaspoons ground cumin
¾ teaspoon ground turmeric
¾ teaspoon smoked paprika
¾ teaspoon ground cinnamon
¾ teaspoon ground ginger
1 (28-ounce) can crushed tomatoes
1½ cups split dry red lentils, picked over and rinsed
⅓ cup chopped parsley
⅓ cup chopped cilantro
Juice of 1 large lemon
1 teaspoon sea salt, or to taste
⅓ teaspoon ground black pepper, or to taste

Instructions

Heat ¼ cup of the vegetable broth in a large soup pot over medium-high heat. Add the onion, carrot, and garlic and sauté, adding additional broth as necessary to keep the vegetables from burning, until the onions are softened and translucent, about 5 minutes.
Add the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger. Sauté for 1 to 2 minutes to allow the flavors to bloom. Add the remaining vegetable broth, crushed tomatoes, and lentils and bring to a boil.
Cover the pot and reduce the heat to a simmer. Cook for 30 minutes or until the lentils are fully cooked.
Add the parsley, cilantro, and lemon juice and stir to combine. Season to taste with the salt and pepper.
For texture variation, pulse the soup a few times with an immersion blender.
For extra brightness, squeeze an additional slice of lemon over each bowl.

The post Moroccan Lentil Soup appeared first on Forks Over Knives.