One-pan curried couscous bowls

Serves: 4

Time to make: 30 mins

Ingredients

1 cup wholegrain couscous
1 ¾ cups vegetable stock, heated
1 teaspoon olive oil, plus
spray oil
1 red onion, chopped
2 cloves garlic, crushed
1 teaspoon grated fresh ginger
2 teaspoons ground coriandercilantroX
2 teaspoons cumin
1 teaspoon garam masala
1 teaspoon turmeric, optional
¼ teaspoon dried chilli flakes
400g can chopped tomatoes
2 tablespoons tomato paste
600g frozen stir-fry vegetables
400g can chickpeagarbanzoXsgarbanzosX, rinsed and drained
To serve
low-fat plain yoghurt
fresh coriandercilantroX or mint

Instructions

Stay Awake

1 Place couscous in a heatproof bowl and pour over 1 cup hot stock. Cover and leave for 5 minutes or until the water has been absorbed.

2 Heat oil in a large non-stick pan. Add onion, garlic, ginger and spices and cook for 3-4 minutes, adding a little oil spray if necessary. Stir in couscous to coat with spices. Add canned tomatoes and paste, then bring to a simmer.

3 Stir in vegetables with remaining stock. Cook for a further 5 minutes, stirring several times. Add chickpeas and heat through. Add a little water if the couscous begins to stick to the pan.

4 Serve in bowls topped with natural yoghurt and fresh herbs.

Nutrition Info (per serve)

Calories 378 cal

Kilojoules 1580 kJ

Protein 19 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 55 g

Sugar 15 g

Dietary fibre 14 g

Sodium 470 mg

Calcium 210 mg

Iron 5 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.