Lamb and vegetable tagine with mint couscous
Serves: 4
Time to make: 2 hrs 10 mins
Hands-on time: 25 mins
Total cost: $25.20 / $6.30 per serve
(at time of publication)
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 500g lamb rump, fat trimmed, cut into 3cm pieces
- 2 cloves garlic, crushed
- 1 tablespoon finely grated ginger
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- ½ teaspoon dried chilli flakes
- 1 large carrot, coarsely chopped
- 1 medium red capsicum, coarsely chopped
- 2 small parsnips, coarsely chopped
- 400g can no-added-salt diced tomatoes
- 1 cup wholewheat couscous
- ⅓ cup mint leaves, chopped
- 1 tablespoon slivered almonds, toasted
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Instructions
1 Heat olive oil in a large saucepan or flameproof casserole over medium–high heat. Cook onion for 5 minutes, or until softened. Add lamb and cook, stirring, for 8 minutes, or until browned. Add garlic, ginger, cumin, coriander and chilli. Cook, stirring, for about 2 minutes, or until fragrant.
2 Add carrot, capsicum, parsnip and tomatoes to pan with 1 cup of water and bring to the boil. Reduce heat to low and simmer, covered, for 1 hour. Uncover pan and simmer for 30 minutes, or until lamb is tender.
3 Meanwhile prepare couscous according to packet instructions. Separate grains with a fork; stir through chopped mint. Scatter lamb tagine with almonds and serve with mint couscous.
Nutrition Info (per serve)
-
Calories 457cal
-
Kilojoules 1920kJ
-
Protein 37g
-
Total fat 12g
-
–Saturated fat 3g
-
Carbohydrates 45g
-
–Sugars 15g
-
Dietary fibre 10g
-
Sodium 120mg
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Calcium 120mg
-
Iron 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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
