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Flavour of the Month

Spicy Vegetable Cous Cous

Serves 4

This dish is ideal for vegetarians and anyone interested in eating the vegetarian way one or more days each week, as it contains loads of protein, vitamins and minerals.  Spicy Vegetable Cous Cous isn't as spicy as you might think, rather the seasonings add a delightful aroma and flavour.  If you have never experimented with legumes, chickpeas are a great starting point.  Made from durum wheat, cous cous is incredibly quick and so easy to prepare that you won't believe it yourself! Enjoy!

Ingredients

1 tablespoon pine nuts

1 onion, sliced

1 tablespoon sweet chilli sauce

1 teaspoon ground cumin

1 teaspoon fresh ginger or ½  teaspoon ground ginger

300g chickpeas, drained (canned or freshly cooked dried chickpeas)

1 red capsicum, chopped

½ -1 bunch spinach, leaves shredded

1 large zucchini, sliced

1 carrot, sliced

1 x  440g can peeled tomatoes

1 tablespoon tomato paste

½ cup wine (optional)

cracked pepper

Serve with

1 ½ cups cous cous

3  cups boiling water

 

 

 

 

 

 

 

 

 

 

 

Method

Place pine nuts in frying pan and toast lightly for 1 minute.

Add onion, chilli sauce, cumin and ginger and stir over a high heat for 5 minutes or until onions are soft.

Add chickpeas, capsicum, spinach, zucchini, and carrot, and stir-fry for 4 minutes.

Add remaining ingredients and cook for 4 minutes longer or until vegetables are soft.

Meanwhile prepare cous cous. Place couscous in a serving bowl, pour on boiling water, cover and set aside for 3 minutes. Use a fork to rake the couscous to separate grains.  Top with vegetable mixture.

Health Tip

This dish is suitable for vegetarians

Vitamin C in the tomatoes helps to increase iron absorption

Spinach is a good source of folate

This dish is a good source of fibre

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Last updated on December 21, 2007 .