One-pan curried couscous bowl (Vegetarian, V, DF)
Serves: 4
Time: 30mins
INGREDIENTS:
1 c wholegrain couscous
1 3/4 c Chicken or Vegetable stock, heated
1 tsp olive oil, plus olive oil spray.
1 red onion, chopped
2 cloves garlic, crushed
1 tsp ginger, grated
2 tsp ground coriander
2 tsp cumin
1 tsp garam masala
1 tsp turmeric
1/4 tsp dried chilli flakes
400g chopped tomatoes
2 Tbls tomato paste
600g frozen stir-fry vegetables
400g chickpeas, rinsed and drained.
METHOD
Place couscous in heat proof bowl and pour over 1 cup hot stock. Cover and leave for 5 minutes or until water has been absorbed.
Heat oil in a large non-stick pan. Add onion, garlic, ginger and spices and cook for 3-4mins. Add a little olive oil spray if necessary.
Stir in cooked couscous to coat with spices. Add canned tomatoes and paste, the bring to a simmer.
With the remaining stock, stir in veges and cook for a further 5 minutes. Add chickpeas and heat through, Add a little water if couscous is sticking to pan.
Serve with fresh mint or coriander if desired.
NUTRITIONAL INFORMATION:
Per Serve 4
Energy: 378cals
Protein: 19g
Total Fat: 7g
Sat Fat: 1g
Carbs: 55g
Sugar: 15g
Fibre: 14g
Sodium: 470mg
https://www.healthyfood.com/healthy-recipes/one-pan-curried-couscous-bowls/