Kefta Tagine

Kefta Tagine

Soups & Stews • Africa

195
kcal
15g
Protein
7g
Carbs
12g
Fat
Data source: AfroCalorie
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About Kefta Tagine

Spiced beef meatballs simmered in tomato sauce with eggs cracked on top — served straight from the tagine.

How to Make Kefta Tagine (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Medium

Kefta Tagine is a beloved staple from North Africa, particularly Morocco, celebrated for its flavorful meatballs simmered gently in a vibrant tomato sauce. This iconic stew is enjoyed across the region and is often prepared for family gatherings, festive occasions, and everyday meals. The dish showcases the rich culinary heritage of North Africa, blending aromatic spices like cumin, paprika, and coriander with fresh herbs such as parsley and mint. Kefta Tagine's taste is a harmonious balance of earthy, savory, and tangy notes, making it satisfying for palates worldwide. With its hearty protein base, Kefta Tagine is a fantastic choice for those seeking wholesome, nourishing meals. The use of lean ground beef or lamb, fresh vegetables, and spices means the dish is naturally rich in flavor without excessive fats or calories. North African cuisine is known for its reliance on fresh, local ingredients, and this tagine delivers a taste of African tradition with every bite. The communal way of eating—often scooped up with warm bread—adds to its cultural significance, emphasizing togetherness and hospitality. For anyone exploring African food, Kefta Tagine offers a healthy, authentic introduction to the region’s stew traditions. Its robust flavors, nutritional benefits, and cultural roots make it an appealing addition to any diet, whether you’re tracking calories or simply looking to enjoy a wholesome meal.

Diabetic-Friendly Weight Loss Kid-Friendly

Ingredients(for 1 bowl (approximately 350g))

  • 250g Lean ground beef or lamb (Kefta)
  • 2 Eggs (optional for poaching) - optional
  • 3 medium, diced Tomatoes (fresh)
  • 1 small, finely chopped Onion
  • 2, minced Garlic cloves (fresh)
  • 2 tbsp, chopped Fresh parsley (local: Maadnous)
  • 1 tbsp, chopped Fresh mint (local: Nana)
  • 1 tsp Ground cumin
  • 1 tsp Paprika
  • 1/2 tsp Ground coriander
  • 1 tbsp Olive oil (for sautéing)
  • 1/2 tsp Salt (to taste)
  • 1/4 tsp Black pepper (to taste)

Instructions

  1. 1

    In a bowl, combine ground meat, chopped parsley, mint, cumin, paprika, coriander, salt, and pepper. Mix thoroughly to incorporate herbs and spices.

    5 minutes

    Use your hands for even blending and tender meatballs.

  2. 2

    Shape the mixture into small balls (about 3cm diameter) and set aside.

    3 minutes

    Wet your hands slightly to prevent sticking.

  3. 3

    Heat olive oil in a tagine or deep pan. Add chopped onion and garlic, sauté until translucent.

    3 minutes

    Don’t rush this step; softened onions enhance the sauce’s flavor.

  4. 4

    Add diced tomatoes to the pan. Cook until tomatoes are soft and form a thick sauce.

    5 minutes

    Cover to speed up the cooking and retain moisture.

Why This Dish is Healthy

This healthy Kefta Tagine recipe uses lean meat and minimal oil, reducing overall calories and unhealthy fats. It’s packed with fresh vegetables and herbs, making it nutrient-dense and antioxidant-rich. The dish can be easily adapted for weight loss or diabetic diets by skipping eggs and using whole grain sides. Its high protein content keeps you full longer, supporting muscle maintenance and balanced blood sugar.

Kefta Tagine offers a balanced meal rich in protein from lean meat and eggs, complex carbohydrates from tomatoes and onions, and healthy fats from olive oil. The herbs provide vitamin C, antioxidants, and minerals like iron and potassium. Using fresh, whole ingredients boosts fiber and micronutrient content, supporting digestive health and immunity. This stew is inherently low in refined carbs and saturated fats, making it suitable for a range of healthy diets.

Pro Tips

  • 💡Tip 1: Use fresh herbs for maximum flavor and nutrition.
  • 💡Tip 2: Simmer meatballs gently to keep them tender.
  • 💡Tip 3: For a lighter meal, serve with a side of salad instead of bread.

Storage & Serving

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave, adding a splash of water if the sauce thickens.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy195.0 kcal
Protein15.0 g
Carbohydrates7.0 g
Total Fat12.0 g
Fiber1.4 g

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