Search

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

  1. 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.

  2. 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.

  3. Stir in cooked couscous to coat with spices. Add canned tomatoes and paste, the bring to a simmer.

  4. 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.

  5. 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/

7 views0 comments

Recent Posts

See All