Moroccan vegetables with couscous
Prep
10 min
Cook
45 min
Serves
6
Skill
Vegetarian
Prep
10 min
Cook
45 min
Serves
6
Skill
A nutritious, rustic meal full of exotic aromas. High in fibre and a good source of protein and iron, it's a hearty meal for the whole family.
Ingredients
- 2 tbs olive oil
- 1 large red onion, chopped
- 2 cloves garlic, finely chopped
- 2 tsp ground cumin
- 2 tsp ground coriander
- 700g kumara, peeled and cut into 3cm pieces
- 400g can diced tomatoes
- ⅓ cup vegetable stock
- ½ cup cold water
- 1 cinnamon stick
- 3 courgette, thickly sliced
- 1 red capsicum, deseeded and sliced lengthways
- 400g can chickpeas, rinsed and drained
- 1 tbs lemon juice
- 1 bunch flat-leaf parsley, roughly chopped
- 2 cups couscous
- 2 cups boiling water
Nutrition per serving
2070 kJ
energy kj
18 g
protein
1 g
saturated fat
13.5 g
dietary fibre
78 g
carbohydrate
16 g
sugars
321 mg
sodium
Method
- Heat oil in a large heavy-based saucepan over medium heat. Saute onion for 3 minutes until tender. Stir in garlic, cumin and coriander and cook for 30 seconds.
- Add kumara. Cook, stirring often, for 3 minutes. Stir in tomatoes, stock, cold water and cinnamon stick. Cover and bring to the boil. Reduce heat and simmer for 10 minutes, stirring occasionally.
- Stir in courgette, capsicum and chickpeas. Cover and simmer for 20-25 minutes until vegetables are tender. Stir in lemon juice and parsley.
- Place couscous in a heatproof bowl. Pour over boiling water. Cover and stand for 3 minutes. Stir with a fork to separate grains. Season with salt if desired. Serve with moroccan vegetables.
- 2 tbs olive oil
- 1 large red onion, chopped
- 2 cloves garlic, finely chopped
- 2 tsp ground cumin
- 2 tsp ground coriander
- 700g kumara, peeled and cut into 3cm pieces
- 400g can diced tomatoes
- ⅓ cup vegetable stock
- ½ cup cold water
- 1 cinnamon stick
- 3 courgette, thickly sliced
- 1 red capsicum, deseeded and sliced lengthways
- 400g can chickpeas, rinsed and drained
- 1 tbs lemon juice
- 1 bunch flat-leaf parsley, roughly chopped
- 2 cups couscous
- 2 cups boiling water
Nutrition per serving
2070 kJ
energy kj
18 g
protein
1 g
saturated fat
13.5 g
dietary fibre
78 g
carbohydrate
16 g
sugars
321 mg
sodium
- Heat oil in a large heavy-based saucepan over medium heat. Saute onion for 3 minutes until tender. Stir in garlic, cumin and coriander and cook for 30 seconds.
- Add kumara. Cook, stirring often, for 3 minutes. Stir in tomatoes, stock, cold water and cinnamon stick. Cover and bring to the boil. Reduce heat and simmer for 10 minutes, stirring occasionally.
- Stir in courgette, capsicum and chickpeas. Cover and simmer for 20-25 minutes until vegetables are tender. Stir in lemon juice and parsley.
- Place couscous in a heatproof bowl. Pour over boiling water. Cover and stand for 3 minutes. Stir with a fork to separate grains. Season with salt if desired. Serve with moroccan vegetables.