Spiced Vegetable Stew With Couscous
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegan | 4 | Servings | |
INGREDIENTS
| 1 | Cauliflower, divided into | |
| florets | ||
| 1 | T | Olive oil |
| 1 | Onion, chopped | |
| 3 | Cloves garlic, crushed | |
| 1 | t | Turmeric, ground ginger and |
| paprika | ||
| 1/2 | t | Chilli powder |
| 2 | 425 g cans chopped tomatoes | |
| 1 | Red pepper, deseeded and | |
| thinly | ||
| sliced | ||
| 1 | Carrot, sliced | |
| 50 | g | Stoned prunes, halved 2oz |
| 150 | Vegetable stock, 1/4 pint | |
| 1 | Cinnamon stick | |
| 175 | g | Runner beans, cut diagonally |
| 6oz | ||
| 1 | 420 g can chick peas | |
| drained | ||
| Salt and freshly ground | ||
| black pepper | ||
| 250 | g | Couscous, 8oz |
INSTRUCTIONS
Blanch the cauliflower florets in boiling water, and drain. Heat the oil in a frying pan, add the onion and garlic and cook for 5 minutes. Add the spices, stir in the tomatoes, red pepper, carrots, prunes and stock. Add the cinnamon stick, cover and cook gently for 15 minutes, stirring occasionally. Stir in the cauliflower florets, beans, chick peas and seasoning and cook for a further 5 minutes. Make the couscous as per the pack instructions and serve with the stew. Converted by MC_Buster. NOTES : A tasty vegan meal for any occasion. Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 212
Calories From Fat: 38
Total Fat: 4.4g
Cholesterol: 0mg
Sodium: 423.2mg
Potassium: 469.2mg
Carbohydrates: 37.8g
Fiber: 6g
Sugar: 4.9g
Protein: 6.8g