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Flavour of the Month

Moroccan Cous Cous with Meat and Vegetables

Serves 5

This is a traditional Moroccan style dish that everyone will enjoy (including children).  Don't be discouraged by looking at the ingredients list as you'll quickly see, it is very easy to prepare!  The variety of ingredients in this dish helps you on your way to eating 30 different foods a day, and the spices add a delightful aroma and flavour.   This dish is served with cous cous.  Made from durum wheat, cous cous is incredibly quick and so easy to prepare!  In true Mediterranean style, make the preparation of this dish a social event.  Enjoy! 

Ingredients

2 teaspoons olive oil

2 cloves garlic, chopped

1 onion, chopped

300g trim lamb strips

2 teaspoon each of cinnamon, paprika, turmeric, ground ginger (Plus whatever you have at home)

pepper

1 x 440g can peeled tomatoes, with juice

½ - 1 cup water (and/ or ½  cup wine)

2 tablespoons tomato paste

5 cups of chopped vegetables*

1 tablespoon each of sultanas; chopped dried apricots and chopped almonds

2 teaspoons chopped mint or parsley (fresh or dried)

300g chickpeas, freshly cooked or canned

Serve with

2 cups cous cous

3 ½ cups boiling water

 

 

 

 

 

 

 

 

 

 

 

Method

Heat oil in a wok or fry pan until hot, saute onion and garlic. 

Add lamb and stir-fry until cooked through.

Add spices and all ingredients, except chickpeas, stir then cover and allow to simmer for about 20 minutes.

Add chickpeas and allow to heat through for 5 minutes.  Mean while, prepare cous cous.

Place cous cous in a large serving bowl, add boiling water, cover and set aside for 3 minutes.

After 3 minutes, use a fork to rake the cous cous and heap on Meat and Vegetables.

Health Tip

Lean lamb is a good source of iron

Chickpeas are a good source of protein, fibre, and phytoestrogens

*Wonder how to get 5 cups? Try using these: 2 carrots, chopped; 1 potato, diced; 1 zucchini, sliced; 1 small eggplant, diced; ½ cup frozen peas or broad beans;  2 stalks celery; 1 capsicum, diced.

Per Serve: 1738kJ;  Prot 32g; Fat 10g;  CHO 60g;  Fibre  16g;  Calcium 150mg

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Last updated on December 20, 2007 .