Log in to your account

Not a member yet?

Subscribe now
Expert advice & dietitian-approved recipes
Subscribe

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Recipe Image

Advertisement

Za’atar-roasted vegetable, lentil and couscous pilaf

This Mediterranean-style meal is fast, filling and flavour-packed!

  • Time to make: 45 mins
  • Serving: 4 people
Ratings: 4.8
Ingredients

Ingredients

  • 700g peeled and seeded pumpkin, diced into 1.5cm cubes
  • 1 large red capsicum, seeded, cut into 1.5cm pieces
  • olive spray oil
  • 1 teaspoon za’atar spice blend (see HFG tip)
  • 1 large courgette, trimmed, diced into 1.5cm cubes
  • 1 tablespoon olive oil
  • 1 red onion, finely chopped
  • 2 cloves garlic, crushed
  • 2 x 400g can no-added-salt lentils, rinsed, drained
  • ½ teaspoon salt-reduced vegetable stock powder
  • 1 cup wholemeal couscous
  • ¼ cup flat-leaf parsley, chopped, to garnish
  • ¼ cup reduced-fat Greek-style yoghurt, to serve
  • Always check food labels for allergens or trace warnings before buying your ingredients.
    Ingredients

    Instructions

    (Stops screen from sleeping)

    1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place chopped pumpkin and capsicum on prepared tray. Spray with olive oil, sprinkle with za’atar and toss to coat. Transfer tray to oven and roast vegetables for 25 minutes, adding courgette to tray for last 10 minutes.

    2 Meanwhile, heat olive oil in a large saucepan set over medium heat. Add onion to pan and cook, stirring, for 5 minutes, or until soft. Add garlic and cook, stirring, for 1 minute, or until fragrant.

    3 Add lentils to saucepan and cook, stirring, for 1 minute. Combine stock powder with 1 cup boiling water in a small heatproof bowl. Stir hot stock and couscous into lentil mixture. Cover pan, remove from heat and leave to steam for 3 minutes. Fluff cooked couscous with a fork to separate grains.

    4 Add roast vegetables and half of the parsley to saucepan. Stir and season with black pepper.

    5 Divide pilaf among 4 plates and garnish with remaining parsley. Top each dish with a dollop of Greek-style yoghurt and serve.

    Variations

    Make it gluten free: Use quinoa or gluten-free couscous instead of couscous. Check spice blend and stock are gluten free.

    HFG tip

    Za’atar is a Middle Eastern blend of herbs and spices such as cumin, oregano and sumac.

    Leave a comment

    Advertisement

    More recipes

    Nutrition advice you can trust

    At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

    Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.

    Discover the healthiest supermarket foods, chosen by our dietitians.

    View the winning products
    Shopping list saved to go to meal plans