Moroccan T-Bone Steak Tagine with Onions and Green Peas is a classic Moroccan dish that combines tender T-bone steak with sweet onions, green peas, and a fragrant blend of traditional spices. Slow-cooked in a tagine until perfectly tender, this hearty recipe delivers rich, authentic flavors and is ideal for family dinners or special occasions. Serve it with fresh Moroccan bread to enjoy every delicious bite.
Recipe Information:
| Information | Details |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 70 minutes |
| Total Time | 1h 20 minutes |
| Servings | 4 people |
| Cuisine | Moroccan |
| Difficulty | Easy |
Ingredients:
Main Ingredients
- 1 kg T-bone steak
- 200g of tender green peas
- 3 large onions, thinly sliced
- 100 g raisins
- 3 cloves garlic, minced
- 3 tbsp olive oil
- 2 tbsp chopped fresh parsley
- 2 tbsp chopped fresh cilantro
- 1 preserved lemon, pulp removed and peel thinly sliced (optional)
- 2 tbsp honey (optional, for sweeter caramelized onions)
- A spoonful of saffron threads soaked in a glass of water
- One teaspoon of cinnamon or cinnamon sticks
- one tablespoon of ghee
Moroccan Beef Spices
- 1½ tsp salt
- 1 tsp black pepper
- 1½ tsp ground ginger
- 1 tsp ground turmeric
- 1 tsp paprika
- 1 tsp ground cumin
- ½ tsp ground cinnamon
- Half a cup of saffron infusion (or ½ tsp saffron powder)
- ¼ tsp white pepper (optional)
- ¼ tsp ground nutmeg (optional)
For Garnish
- Toasted sesame seeds
- Chopped fresh parsley
- Chopped fresh cilantro
- A few caramelized raisins
- Lemon wedges (optional)
step:1 Seasoning the meat and onions
We take a bowl and put the T-bone steak meat in it. We add to it half the amount of coriander and parsley and half the cup in which the saffron was soaked. 3 heads of chopped garlic. We put half the amount of each spice component, then stir the meat with the spices well.
We took the t-bone steak, put it in another bowl and covered it with cellophane
We take the amount of onions and put them in the pot in which we seasoned the meat in the remaining spices. Stir the onions well with the spices.
step:2 Preparing the tagine
Take the tagine and place half the seasoned onions at the bottom. Add a spoonful of ghee, Two tablespoons of olive oil were added. then place the T-bone steak on top. Add the remaining seasoned onions on top. Cover the tagine and cook for 20 minutes.
Step three:
Add 200g of green peas and the remaining half of the cup used to soak the saffron. Then, re-cover the tagine and leave it for another 30 minutes.
Note: This tagine may require slightly less time than mentioned, or slightly more, approximately 10 minutes longer, depending on the thickness of the meat, the temperature of the stove, and the cooking method.
Preparation tips:
- You can add French fries on top.
Serving the tagine:
You can serve this T-Bone Steak Tagine with Onions and Green Peas and Vegetables alongside delicious Moroccan salads in small dishes surrounding it as a main course, such as:
Here are some of the most popular traditional Moroccan salads that are served with tagine as a main course.
Moroccan Roasted Tomato, Onion & Pepper Salad Recipe
Traditional Moroccan Tomato Cucumber and Onion Salad Recipe
Moroccan salad with tomatoes, onions, and roasted green peppers
Moroccan salad with onions, tomatoes, and roasted red and yellow peppers
Moroccan Lettuce, Tomato, Onion & Cucumber Salad
In Morocco, fruits, some types of melon, and some drinks from the juice menu in Moroccan cuisine are served as dessert after the meal.
note:
- This recipe ( T-Bone Steak Tagine with Caramelized Onions & Raisins) is suitable for both lunch and dinner.
- In Morocco, after finishing a tagine, fruits or types of melon are served as a dessert.
- Some people like to drink Moroccan tea after a meal.
- Some people enjoy drinking one of the juices on the Moroccan beverage menu.
This meal is suitable for people who exercise because it is rich in protein.
Show Health benefits and nutritional value
Health Benefits of Moroccan T-Bone Steak Tagine with Onions and Green Peas
This traditional Moroccan T-Bone Steak Tagine is a nutrient-dense meal that combines high-quality protein, fiber-rich vegetables, healthy fats, and antioxidant-rich spices. When enjoyed in moderation as part of a balanced diet, it offers several important health benefits.
1. Excellent Source of High-Quality Protein
T-bone steak provides complete protein containing all essential amino acids needed to:
- Build and repair muscle tissue.
- Support recovery after exercise.
- Maintain healthy bones and body strength.
- Increase satiety and reduce hunger.
2. Rich in Iron and Vitamin B12
Beef is naturally rich in:
- Iron, which helps transport oxygen throughout the body and supports healthy energy levels.
- Vitamin B12, essential for brain function, red blood cell production, and a healthy nervous system.
3. Supports Muscle Growth
The combination of beef protein, zinc, and B vitamins makes this dish an excellent choice for:
- Athletes
- Active individuals
- Anyone looking to maintain lean muscle mass.
4. Good Source of Dietary Fiber
Green peas and onions provide dietary fiber that:
- Supports healthy digestion.
- Promotes regular bowel movements.
- Helps maintain healthy cholesterol levels.
- Improves satiety.
5. Rich in Antioxidants
Traditional Moroccan spices such as:
- Turmeric
- Ginger
- Cinnamon
- Paprika
- Saffron
contain powerful antioxidants that help protect the body’s cells from oxidative stress.
6. Supports Heart Health
When prepared with moderate amounts of olive oil, the recipe provides heart-friendly monounsaturated fats that may help:
- Support healthy cholesterol levels.
- Promote cardiovascular health.
- Reduce inflammation.
7. Supports Immune Function
Garlic, onions, parsley, cilantro, and spices provide vitamins, minerals, and plant compounds that contribute to a healthy immune system.
8. Provides Long-Lasting Energy
The combination of protein, healthy fats, and fiber helps provide sustained energy while helping to stabilize blood sugar levels.
9. Rich in Essential Minerals
This recipe supplies important minerals including:
- Zinc
- Selenium
- Phosphorus
- Potassium
- Magnesium
which contribute to healthy muscles, bones, metabolism, and immune function.
10. Naturally Mediterranean-Inspired
Prepared with olive oil, fresh herbs, vegetables, and aromatic spices, this recipe fits well within a Mediterranean-style eating pattern.
Estimated Nutrition Facts
Per serving (1/6 of the recipe, approximate)
| Nutrient | Amount |
|---|---|
| Calories | 560 kcal |
| Protein | 42 g |
| Carbohydrates | 18 g |
| Dietary Fiber | 5 g |
| Total Sugars | 9 g |
| Total Fat | 34 g |
| Saturated Fat | 10 g |
| Cholesterol | 115 mg |
| Sodium | 690 mg |
| Potassium | 950 mg |
| Iron | 5.2 mg |
| Zinc | 9.5 mg |
| Vitamin B12 | 2.8 µg |
| Vitamin C | 18 mg |
| Folate | 85 µg |
Note: Nutrition values are estimates and may vary depending on the size of the T-bone steak, the amount of fat trimmed, optional ingredients (such as honey and raisins), and the exact serving size.
Frequently Asked Questions
1. What is Moroccan T-Bone Steak Tagine?
Moroccan T-Bone Steak Tagine is a traditional slow-cooked dish made with tender T-bone steak, caramelized onions, green peas, Moroccan spices, saffron, and olive oil. It is cooked in a clay tagine, creating rich, authentic Moroccan flavors.
2. Can I make this recipe without a tagine?
Yes. If you don’t have a traditional tagine, you can prepare the recipe in a Dutch oven, heavy-bottomed pot, or slow cooker. The cooking time remains similar, but a tagine provides the most authentic flavor and texture.
3. How long does it take to cook T-Bone Steak Tagine?
The total cooking time is approximately 50–60 minutes, depending on the thickness of the steak and the desired tenderness.
4. Can I use frozen green peas?
Yes. Frozen green peas work perfectly in this recipe. Simply add them during the last 30 minutes of cooking without thawing.
5. What spices are used in Moroccan T-Bone Steak Tagine?
Traditional Moroccan spices include ginger, turmeric, paprika, cumin, black pepper, cinnamon, saffron, and salt. Some recipes also include white pepper and nutmeg for extra depth of flavor.
6. Is this recipe healthy?
Yes. This dish is rich in high-quality protein, iron, vitamin B12, fiber, antioxidants, and healthy fats from olive oil, making it a nutritious and balanced meal.
7. Can I prepare the tagine in advance?
Absolutely. In fact, the flavors become even richer after resting overnight in the refrigerator. Simply reheat gently before serving.
8. What should I serve with T-Bone Steak Tagine?
It pairs perfectly with Moroccan bread (Khobz), steamed couscous, or fluffy rice. It is also delicious alongside traditional Moroccan salads such as tomato and cucumber salad, roasted pepper salad, or zaalouk.
9. Can I add French fries on top?
Yes. Crispy homemade French fries are a popular optional topping that adds extra texture and makes the tagine even more delicious.
10. How should I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently over low heat or in the microwave before serving.
11. Can I freeze this tagine?
Yes. Allow the tagine to cool completely before freezing in an airtight container for up to 2 months. Thaw overnight in the refrigerator before reheating.
12. Is this recipe suitable for meal prep?
Yes. Moroccan T-Bone Steak Tagine reheats well and is an excellent option for meal prep, family dinners, or preparing meals ahead of time.
Leave a Reply