Ingredients:

1. 500 g of boiled meat, cut into small pieces
2. 2 zucchinis, sliced
3. 1 cup of peas
4. 2 carrots, sliced
5. 2 potatoes, diced
6. 1 cup of chopped green beans
7. 1 chili pepper, minced
8. 1 onion, minced
9. 2 celery stalks, sliced
10. 1 cup of tomato juice
11. 1/4 cup of tomato paste
12. 3 garlic cloves, minced
13. Salt, pepper, and spices to taste
14. 2 tablespoons of ghee
15. 2 tablespoons of olive oil

Ingredient Substitutions

For those following a healthy diet, ghee can be replaced with two tablespoons of olive oil or light vegetable oil.

It is recommended to use lean meat or substitute it with chicken breast for a lighter, lower-calorie version of the dish.

In case of a tomato allergy, you can replace tomatoes with roasted pepper sauce and a little light broth, while maintaining the rich flavor and desired texture of the dish.

Preparation Steps:

1. In a large skillet, heat the ghee and olive oil with the onion until translucent.
2. Add the boiled meat pieces and minced garlic, stirring to combine the flavors.
3. Add the vegetables (zucchini, peas, carrots, potatoes, green beans, chili pepper, and celery) and mix them with the meat and onions.
4. Pour in the tomato juice and paste, and bring the mixture to a boil.
5. Once the mixture starts boiling, add the spices (salt, pepper, and seasoning) and mix well.
6. Transfer the mixture to a clay tajin and place it in a preheated oven at 180°C for 30-40 minutes, or until the vegetables are cooked.
7. Serve the delicious dish with rice cooked with vermicelli.

Optional Additions: 
Enhance this recipe by adding extra spices like cumin or coriander for a unique flavor. You can also add fresh tomato pieces for a fresh twist.

Note: 
This recipe contains boiled meat and is suitable for those looking for a protein- and vegetable-rich meal. However, it may not be suitable for individuals with allergies or sensitivities to any of the listed ingredients.

Health Benefits of the Ingredients

1. Boiled Meat: 
   A rich source of protein essential for muscle building and cell regeneration. It also contains iron, which supports red blood cell production and prevents anemia.
2. Zucchini: 
   High in vitamin C and antioxidants that promote skin and immune health. It also contains potassium, which helps regulate blood pressure.
3. Peas: 
   An excellent source of dietary fiber for digestive health and vitamin K for strong bones.
4. Carrots: 
   Packed with vitamin A, which is vital for eye and skin health, and antioxidants that protect against inflammation.
5. Potatoes: 
   Provide energy through complex carbohydrates and contain vitamin B6, which supports nervous system function.
6. Green Beans: 
   Rich in vitamin C and antioxidants that combat free radicals. They also promote heart health through their fiber content.
7. Chili Pepper: 
   Stimulates circulation and metabolism due to capsaicin. It also boosts immunity.
8. Onion: 
   Contains sulfur, which supports healthy hair and skin. It has anti-inflammatory properties and enhances immunity.
9. Celery: 
   An excellent source of minerals like calcium and magnesium. It reduces inflammation and improves digestion.
10. Tomatoes (Juice and Paste): 
    Rich in lycopene, a powerful antioxidant that lowers the risk of heart disease. They also contribute to better skin health.
11. Garlic: 
    Strengthens the immune system, fights inflammation, helps lower blood pressure, and reduces cholesterol levels.
12. Ghee and Olive Oil: 
    Provide essential energy for the body. Olive oil is rich in antioxidants and healthy fats that support heart health.

Notes & Chef’s Tips

If you have leftover Tori Tajiin, it’s best to store it in an airtight container in the refrigerator for no more than two days. When reheating, add a little broth or hot water to keep the vegetables tender and prevent them from drying out.

For creative serving ideas, you can pair the dish with vermicelli rice or fresh baladi bread. It can also be served with Shami bread for a distinctive Middle Eastern touch.

If a clay pot isn’t available, you can use a Pyrex or aluminum tray instead. Be sure to cover it well with aluminum foil during baking to retain steam and cook the vegetables perfectly.

Pro Tip for Cooking Vegetables: It’s recommended to cut the vegetables into medium, evenly sized pieces to ensure they cook at the same time. Also, avoid adding too much water — just enough to barely cover the vegetables, allowing them to cook in their natural juices while preserving their nutritional value.

General Benefits

Tori Tajiin is a wholesome, balanced meal that combines proteins, fibers, vitamins, and minerals found in vegetables and meats, promoting overall health and offering rich, well-rounded nutrition.

With healthy alternatives, it makes an excellent diet-friendly option, providing a satisfying dish without heavy fats.

It contains ingredients like carrots and zucchini that help boost the immune system.

It also aids in increasing iron levels when prepared with meat, spinach, or beans.

The dish is highly suitable for athletes, as it’s rich in proteins and complex carbohydrates.

Frequently Asked Questions

📌 What is the origin of Torly Tajine?
It’s an authentic Egyptian dish that has long been popular in local homes and traditional restaurants. The name comes from the Turkish word "Turlu," meaning a medley of mixed vegetables.

📌 Can Torly Tajine be made without meat while keeping its nutritional value?
Yes — it’s easy to prepare a vegetarian version by omitting the meat and increasing the amount of legumes like chickpeas or white beans. This makes the dish rich in plant-based protein and high in nutritional value, while remaining flavorful and satisfying.

📌 What are the best types of meat for Torly Tajine?
The ideal choice is neck cuts or collar meat as they stay tender and hold up well to long, slow cooking. Veal is also a great option if you prefer a lighter dish.

📌 Can Torly Tajine be frozen?
Absolutely — but it’s recommended to freeze it without potatoes, as they may turn mushy. Store in airtight containers, and when reheating, add a little broth to refresh the texture.

📌 How long does it take to cook Torly Tajine in the oven?
It typically takes 40 to 50 minutes at a temperature of 180–200°C (356–392°F).

📌 Is Torly Tajine suitable for children?
Yes, it’s very suitable for kids. Just reduce the spices and oil, and cut the vegetables into smaller pieces for easier eating.

📌 Can it be made with chicken instead of meat?
Definitely. You can use skinless chicken breasts or thighs, and reduce the cooking time accordingly.

📌 Is Torly Tajine good for people with high blood pressure or diabetes?
It can be, provided you use light oil or olive oil, reduce salt, and avoid heavy fats.

📌 Can it be made without tomatoes?
Yes — you can replace tomatoes with vegetable broth and roasted pepper sauce to achieve a similar texture and flavor.

📌 What’s the difference between Torly Tajine and other Egyptian tajines?
The main difference is that Torly Tajine is based on a mix of assorted vegetables with meat or its alternatives, unlike other tajines such as okra or moussaka, which rely on a single type of vegetable as the star ingredient.

Valeurs nutritionnelles et calories pour le tajine (par 100 grammes environ)

1. Viande bouillie :
   • Calories : 250 kcal
   • Protéines : 26 g
   • Lipides : 17 g
   • Fer : 2,6 mg
2. Courgettes :
   • Calories : 17 kcal
   • Glucides : 3,1 g
   • Fibres : 1 g
   • Vitamine C : 17 mg
3. Petits pois :
   • Calories : 81 kcal
   • Protéines : 5 g
   • Fibres : 5 g
   • Vitamine K : 24,8 µg
4. Carottes :
   • Calories : 41 kcal
   • Glucides : 10 g
   • Fibres : 2,8 g
   • Vitamine A : 835 µg
5. Pommes de terre :
   • Calories : 77 kcal
   • Glucides : 17 g
   • Fibres : 2,2 g
   • Vitamine B6 : 0,3 mg
6. Haricots verts :
   • Calories : 31 kcal
   • Protéines : 1,8 g
   • Fibres : 2,7 g
   • Vitamine C : 12 mg
7. Piment :
   • Calories : 40 kcal
   • Glucides : 9 g
   • Vitamine C : 143,7 mg
8. Oignons :
   • Calories : 40 kcal
   • Glucides : 9 g
   • Fibres : 1,7 g
   • Vitamine C : 7 mg
9. Céleri :
   • Calories : 16 kcal
   • Glucides : 3 g
   • Fibres : 1,6 g
   • Potassium : 260 mg
10. Jus de tomate :
    • Calories : 17 kcal
    • Glucides : 3,9 g
    • Lycopène : 2573 µg
11. Sauce tomate :
    • Calories : 29 kcal
    • Glucides : 6 g
    • Fibres : 1 g
    • Vitamine C : 7 mg
12. Ail :
    • Calories : 149 kcal
    • Glucides : 33 g
    • Protéines : 6,4 g
    • Soufre : 1,2 mg
13. Beurre clarifié :
    • Calories : 900 kcal
    • Lipides : 100 g
    • Vitamine A : 700 µg
14. Huile d'olive :
    • Calories : 884 kcal
    • Lipides : 100 g
    • Vitamine E : 14,35 mg