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Eat well

Spiced vegetable couscous

Stock up on frozen vegetables so you can make this gently spicy dish at any time with a few storecupboard ingredients.

Spiced vegetable couscous

Meal type: Main meal

Serves: 2

Preparation time: 15 minutes

Cooking time: 20 minutes

  1. Heat 2 teaspoons of the olive oil in a non-stick saucepan. Add onion, red pepper and garlic; cook over a medium heat for about 5 minutes or until softened, stirring occasionally. Stir in ground spices; cook gently for 1 minute, stirring.
  2. Gradually stir in stock; bring to the boil, stirring. Stir in tomato purée and frozen vegetables; season with black pepper. Bring back to the boil; reduce heat, cover and simmer for 8-10 minutes or until vegetables are cooked and tender, stirring occasionally.
  3. Meanwhile, put couscous in a bowl; pour over 200ml (7fl oz) boiling water and stir. Cover and leave to soak for about 5 minutes or until water is absorbed (or prepare couscous according to packet instructions). Stir black pepper (and remaining oil, if desired) into couscous. Spoon couscous onto warmed serving plates; spoon vegetable mixture on top. Serve.

Nutritional Information

Each Portion Contains:

Energy 1596kJ 380kcal 19%
Carbs 55.6g -
Fat 8.6g Low 12%
Saturates 1.2g Low 6%
Sugar 12.6g Low 14%
Salt 1.5g Low 25%

% = an adult's reference intake

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Ingredients

2-3 teaspoons olive oil

1 small onion, sliced

1 small red pepper, seeded and sliced

1 clove garlic, crushed

1/2 teaspoon each ground coriander, ground cumin and hot chilli powder, or to taste

250ml (9fl oz) vegetable stock (preferably homemade)

1 tablespoon tomato purée

225g (8oz) fresh or frozen broccoli and cauliflower florets

115g (4oz) fresh or frozen sliced carrots

85g (3oz) frozen peas

Freshly ground black pepper, to taste

125g (4 1/2oz) couscous

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