Casseroles, Stews

Cajun bean casserole with couscous and minted yoghurt

Author: Rebecca Johnston

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Serves: 6

Time to make: 8 hrs 5 mins

Hands-on time: 5 mins

Ingredients

More weights & measures

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

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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 364cal

Kilojoules 1530kJ

Protein 18g

Total fat 4g

–Saturated fat 1g

Carbohydrates 65g

–Sugars 8g

Dietary fibre 10g

Sodium 680mg

Calcium 100mg

Iron 3.5mg

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.

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