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Eggplant Tagine with Couscous, Chickpeas and Feta Cheese⏱ 35 min total
Recipes

Eggplant Tagine with Couscous, Chickpeas and Feta Cheese

Per 1 serving · 362 g · 17 ingredients

Calories
411
21%
of a 2,000 cal day
  • Protein
    16g
    15% of calories
  • Carbs
    64g
    60% of calories
  • Fat
    12g
    25% of calories
Portion

At a glance

One serving of Eggplant Tagine with Couscous, Chickpeas and Feta Cheese (362 g) has 411 calories, with 16 g of protein, 64 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (32% DV), dietary fiber (48% DV) and Vitamin C (31% DV). Keep an eye on sodium, which provides 25% of the daily value.

Per 100 g
114cal
low energy density
Protein per 100 cal
3.9g
Net carbs
51g
carbs minus fiber
Fiber
13g
14 g sugar

High in

20%+ of the daily value

  • Protein32%
  • Dietary fiber48%
  • Vitamin C31%
  • Riboflavin (B2)22%
  • Vitamin B670%
  • Pantothenic acid28%

Good source of

10–19% of the daily value

  • Vitamin E17%
  • Thiamine12%
  • Niacin17%
  • Folate (B9)19%
  • Vitamin B1214%
  • Choline11%

Watch

20%+ of the daily value

  • Sodium25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min
  1. 1

    Prepare the ingredients: Wash and dry the fresh produce. Peel and mince the garlic. Peel and thinly slice the shallot. Quarter the eggplant lengthwise, then cut into large pieces.

  2. 2

    Drain and rinse the chickpeas. Smash half the chickpeas in a large bowl with a fork, then mix in the remaining whole chickpeas.

  3. 3

    Quarter and deseed the lemon. Roughly chop the almonds. Pick the cilantro leaves off the stems and discard the stems.

  4. 4

    Cook the couscous: In a small pot, combine the couscous and 1¼ cups of water; season with salt and pepper. Bring to a boil on high heat. Once boiling, cover and remove from heat. Let stand for 6 to 8 minutes, or until the liquid is absorbed and the couscous is tender. Fluff with a fork and set aside.

  5. 5

    Start the Tagine: In a large pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the garlic, shallot, and ras el hanout; season with salt and pepper. Cook, stirring occasionally, for 1 to 2 minutes until softened and fragrant. Add the tomato paste and cook, stirring frequently, for 1 to 2 minutes until dark red and fragrant.

  6. 6

    Add the eggplant to the pan; season with salt and pepper. Cook, stirring frequently, for 2 to 3 minutes until slightly softened.

  7. 7

    Add the honey, vinegar, chickpeas, and 1¼ cups of water to the pan; season with salt and pepper. Cook, stirring occasionally, for 8 to 10 minutes until combined and saucy. Stir in the juice of 2 lemon wedges and a drizzle of olive oil; season to taste. Remove from heat.

  8. 8

    Plate your dish: Divide the cooked couscous between plates. Top with the tagine. Garnish with feta cheese, almonds, cilantro, and remaining lemon wedges. Enjoy!

Vitamins & minerals

Amounts for 1 serving (362 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A36 μg
4%
Vitamin C28 mg
31%
Vitamin D0.1 μg
1%
Vitamin E3 mg
17%
Vitamin K10 μg
8%
Thiamine0.1 mg
12%
Riboflavin (B2)0.3 mg
22%
Niacin3 mg
17%
Vitamin B61 mg
70%
Folate (B9)76 μg
19%
Vitamin B120.3 μg
14%
Pantothenic acid1 mg
28%
Choline58 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium202 mg
20%
Iron3 mg
39%
Potassium726 mg
15%
Magnesium92 mg
22%
Phosphorus292 mg
42%
Zinc2 mg
19%
Copper1 mg
60%
Manganese2 mg
75%
Selenium7 μg
12%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene3 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene139 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose6 g—
Galactose0.3 g—
Glucose5 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene2,301 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol23 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 411 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 78min
    Walking (3.5 mph)
  • 49min
    Cycling (moderate)
  • 34min
    Running (6 mph)
  • 58min
    Swimming laps

Common questions

How many calories are in Eggplant Tagine with Couscous, Chickpeas and Feta Cheese?

One serving of Eggplant Tagine with Couscous, Chickpeas and Feta Cheese (1 serving) has 411 calories, which works out to 114 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Eggplant Tagine with Couscous, Chickpeas and Feta Cheese high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Eggplant Tagine with Couscous, Chickpeas and Feta Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Eggplant Tagine with Couscous, Chickpeas and Feta Cheese?

580 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Eggplant Tagine with Couscous, Chickpeas and Feta Cheese?

14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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