Middle Eastern bean and sweet potato stew

Author: Darlene Allston

Photographer: Mark O'Meara

This chunky Middle Eastern-style vegetarian stew is a delicious low-cost meal that's ready in only 20 minutes!

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

1 teaspoon olive oil
½ cup Israeli couscous
1 medium onion, finely chopped
3 cups 2cm-cubed kumarasweet-potatoX
2 tablespoons Moroccan seasoning
4 pitted fresh dates, sliced
6 dried apricots, halved
400g can no-added-salt chopped tomatoes
1 cup reduced-salt vegetable stock
2 large courgettezucchiniXszucchini, summer squashX, halved lengthwise, cut into 2cm pieces
400g can no-added-salt cannellini beans, rinsed and drained
¹/³ cup low-fat plain yoghurt, to serve
fresh mint, to serve

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Instructions

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1 In a big saucepan, heat oil over medium-high. Add couscous and cook, stirring, for 2 minutes. Pour over 2 cups water. Bring to the boil, cover and simmer for 8-10 minutes. Turn off heat and let stand.

2 Meanwhile, spray a deep non-stick frying pan with olive oil and set over a medium-high heat. Sauté onion for 2 minutes. Add kumara and Moroccan seasoning. Stir until combined and fragrant.

3 Add dates, apricots, tomatoes, stock and ½ cup water. Stir to combine. Cover and simmer for 10 minutes.

4 Add courgette and cannellini beans. Cook for a further 5 minutes, or until vegetables are tender.

5 Serve stew with Israeli couscous, a dollop of yoghurt and torn mint leaves.

Variations

Tip Make it gluten free: Use cooked quinoa instead of couscous. Check seasoning and stock are gluten free.

Make it vegan: Replace the dairy yoghurt with plain soy or coconut yoghurt.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 403 cal

Kilojoules 1690 kJ

Protein 14 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 70 g

Sugar 38 g

Dietary fibre 13 g

Sodium 710 mg

Calcium 190 mg

Iron 4 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.