A tagine is all about slow cooking and layers of spice. The classic version uses plenty of onion and garlic, and often dried apricots or dates. We build depth with garlic-infused oil, leek greens, our own ras el hanout and lots of lemon. The result is a sunny stew that leaves your gut in peace. Bssaha! (Moroccan for: enjoy your meal)

Please note: this article is general information, not personal medical advice. If you have gut symptoms, talk to your GP or a FODMAP-trained dietitian.

Ingredients

  • 800 g chicken thighs, skinless and boneless (8 pieces)
  • 42 g garlic-infused oil (3 tbsp)
  • 60 g leek greens (green part of 1 leek, thinly sliced)
  • 300 g carrots (2, in chunks)
  • 300 g parsnips (2, in chunks)
  • 4 g ras el hanout, homemade without onion or garlic powder (2 tsp)
  • 2 g ground cumin (1 tsp)
  • 2 g sweet paprika (1 tsp)
  • 3 g cinnamon stick (1)
  • 15 g tomato paste (1 tbsp)
  • 400 ml low-FODMAP chicken stock (approx. 400 g; homemade, or without onion and garlic)
  • 60 g green olives, pitted (about 15 small)
  • 5 g lemon zest (from 1 lemon)
  • 40 ml lemon juice (approx. 40 g; from 1 lemon)
  • 10 g fresh parsley, chopped (1 small handful)
  • 3 g salt (½ tsp, to taste)
  • 1 g black pepper, ground (½ tsp, to taste)
  • 240 g quinoa or rice, dry (to serve)
  • 480 ml water (approx. 480 g; for the quinoa or rice)

Method

  1. Marinate. Mix the ras el hanout, cumin, paprika, 14 g garlic-infused oil (1 tbsp), the lemon zest, salt and pepper. Rub it into the chicken and marinate for at least 30 minutes, or overnight in the fridge.
  2. Brown. Heat 28 g garlic-infused oil (2 tbsp) in a tagine or casserole over medium-high heat. Brown the chicken in batches for 6 to 8 minutes until golden all over, then take it out of the pan.
  3. Make the base. Turn the heat to medium-low. Gently fry the leek greens in the remaining fat for 2 minutes. Stir in the tomato paste and fry for 1 more minute.
  4. Stew. Add the carrots, parsnips, cinnamon stick, chicken and stock and bring to the boil. Cover and simmer gently over low heat for 35 to 40 minutes, until the vegetables are tender.
  5. Cook the quinoa or rice. Meanwhile, cook the quinoa or rice in 480 ml water with a pinch of salt: quinoa for about 15 minutes over low heat, rice according to the packet. Leave to steam for 5 minutes.
  6. Finish. Remove the cinnamon stick. Stir in the olives and lemon juice and reduce for 5 minutes without the lid. Taste, season, scatter with parsley and serve with the quinoa or rice.

FODMAP check

Garlic-infused oil and leek greens — Low FODMAP

Fructans don't dissolve in oil, so garlic-infused oil gives flavour without the FODMAPs. Monash names garlic-infused oil and leek greens as versatile flavour builders. Use only the green part of the leek.

Carrot and parsnip — Low FODMAP

Monash puts both on its low-FODMAP shopping list. In this recipe each person gets 75 g carrot and 75 g parsnip.

Ras el hanout — Swap

Ready-made blends sometimes contain onion or garlic powder. According to Monash, most spices are low FODMAP, except garlic and onion. Make your own blend (FODMAP Everyday has one without) or read the label carefully.

Green olives — Low FODMAP

Green olives are low FODMAP in a normal serve, according to Monash as cited by Yummyble. Here it is 15 g per person. Avoid stuffed olives or olives marinated with garlic.

Tomato paste — Low FODMAP

Tomato paste is low FODMAP in a small serve (Monash data via FODMAP Everyday). Here it is about 4 g per person.

Stock — Low FODMAP

Monash warns that many shop-bought stocks contain onion or garlic. Their own recipe is just bones and water. Or choose a stock without onion and garlic on the label.

Dried apricots and dates — Avoid

Classic in a tagine, but we did not find a verified Monash serving. So we leave them out during the elimination phase. Want to test them later? Do it in step 2, together with your dietitian.

Lemon juice and preserved lemon — Uncertain

We use fresh lemon zest and juice. FODMAP Everyday uses preserved lemon in their Moroccan chicken, but we could not check a Monash-tested figure for lemon juice or preserved lemon ourselves.

Quinoa or rice — Low FODMAP

Both are on Monash's low-FODMAP shopping list. Check the Monash app for the serving size that suits you.

Editor's tip

A tagine tastes even better the next day. Make a double batch and freeze half. When you reheat it, squeeze over a little fresh lemon juice for a fresh kick.

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