Middle Eastern bean and kumara stew
Nutrition Info.(per serve)
- 1 teaspoon olive oil
- ½ cup Israeli couscous
- 1 medium onion, finely chopped
- 3 cups 2cm-cubed kumara
- 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 courgetteszucchini, 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
Total fat 6g
Saturated fat 1g
Dietary fibre 13g
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.
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.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
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