Cajun bean casserole with couscous and minted yoghurt

Author: Rebecca Johnston

Photographer: Melanie Jenkins

Serves: 6

Time to make: 8 hrs 5 mins

Hands-on time: 5 mins

Ingredients

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Cajun bean casserole with couscous and minted yoghurt
1 onion, finely diced
2 green capsicums, roughly chopped
1 teaspoon minced garlic
1 cup diced courgettezucchiniX
2 cups liquid salt-reduced vegetable stock
2 teaspoons Cajun spice mix
2 tablespoons tomato paste
400g can chopped tomatoes
390g can chickpeagarbanzoXsgarbanzosX, drained, rinsed
415g can kidney beans, drained, rinsed
415g can corn sweetcornXkernels, drained, rinsed
2 tablespoons cornflourcornstarchX
1 ¾ cups couscous
Minted yoghurt
4 tablespoons low-fat plain yoghurt
1 tablespoon fresh mint, roughly chopped

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Instructions

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1 Place all ingredients except cornflour and couscous in slow cooker. Mix then set on low and cook for 7 1/2 hours. Stir in cornflour for the remaining 30 minutes.

2 Cook couscous following packet directions.

3 In a small bowl combine minted yoghurt ingredients.

4 Serve bean mix atop couscous with a dollop of minted yoghurt.

Variations

Make it gluten free: Check stock, spice mix, tomato paste and cornflour are gluten free. Serve with rice instead of couscous.

Nutrition Info (per serve)

Calories 364 cal

Kilojoules 1530 kJ

Protein 18 g

Total fat 4 g

Saturated fat 1 g

Carbohydrates 65 g

Sugar 8 g

Dietary fibre 10 g

Sodium 680 mg

Calcium 100 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.