Egyptian Beef Tagine with Pumpkin-Seed Dukkah, Spinach and Brown Rice
A slow-simmered Egyptian-style beef tagine spiced with cumin and coriander, finished with a homemade pumpkin-seed dukkah and served over wilted spinach and brown rice. Beef and pumpkin seeds together deliver roughly 9 mg of zinc — close to the full daily reference.
- Prep
- 12 min
- Cook
- 35 min
- Total
- 47 min
- Servings
- 1
Ingredients
- 4oz (115g raw, ~85g cooked)grass-fed beef chuck, cut in 1-inch cubes
- 2tbsp (16g)raw pumpkin seeds
- 1/3cup (60g cooked)brown rice, cooked
- 1.5cups (45g)baby spinach
- 1.5tbsp (21g)extra-virgin olive oil
- 1/2small (50g)yellow onion, diced
- 2cloves (6g)garlic, minced
- 1(60g)tomato, diced
- 1tspground cumin
- 1tspground coriander
- 1/2tspsweet paprika
- 1/4tspground cinnamon
- 1bay leafbay leaf
- 3/4cup (180ml)low-sodium vegetable broth
- 1/2(~12g juice)lemon, juiced
- 1tbspflat-leaf parsley, chopped
- 1tbspfresh cilantro, chopped
- 1/4tspsea salt
- 1/4tspblack pepper
Instructions
- 01
Pat the beef cubes dry and season with salt and pepper.
- 02
Heat 1 tbsp olive oil in a small heavy pot over medium-high. Brown the beef on all sides, about 3 minutes total. Transfer to a plate.
- 03
Lower the heat to medium. Add the remaining 1/2 tbsp olive oil and the onion. Cook 3 minutes until soft. Stir in the garlic and cook 30 seconds.
- 04
Add the cumin, coriander, paprika and cinnamon and toast 30 seconds. Stir in the tomato and cook 2 minutes until it breaks down.
- 05
Return the beef to the pot. Add the bay leaf and broth. Bring to a simmer, cover, and cook 25 minutes until the beef is tender.
- 06
While the tagine simmers, toast the pumpkin seeds with a pinch of cumin and coriander in a dry skillet over medium heat for 3 minutes. Cool, then chop coarsely with a small pinch of salt — this is the dukkah.
- 07
Stir the spinach into the tagine and cook 1 minute until wilted. Discard the bay leaf and squeeze in the lemon.
- 08
Spoon the warm brown rice into a bowl, ladle the tagine over the top, and finish with the pumpkin-seed dukkah, parsley and cilantro.
Nutrition (per serving)
- Calories
- 610kcal
- Protein
- 40g
- Carbs
- 50g
- Fat
- 26g
- Fiber
- 9g
- Selenium
- 32mcg
- Zinc
- 9mg
- Iron
- 6.4mg
- B12
- 2.5mcg
- Iodine
- 12mcg
- Sodium
- 660mg
More recipe collections
Plan similar thyroid-friendly meals
These links are generated from this recipe’s meal type, dietary filters, and nutrient emphasis. They are educational meal-planning paths, not medical treatment recommendations.