Middle Eastern bean and kumara stew
Chunky Middle Eastern-style vegetarian stew. A delicious low-cost meal that's ready in only 20 minutes!
Serves: 4
Time to make: 20 mins
Total cost: $14.00 / $3.50 per serve
(at time of publication)
Ingredients
- 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 courgettes, 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
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 403cal
-
Kilojoules 1690kJ
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Protein 14g
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Total fat 6g
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–Saturated fat 1g
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Carbohydrates 70g
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–Sugars 38g
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Dietary fibre 13g
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Sodium 710mg
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Calcium 190mg
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Iron 4mg
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.
