Za’atar-roasted vegetable, lentil and couscous pilaf
Nutrition Info.(per serve)
- 700g peeled and seeded pumpkin, diced into 1.5cm cubes
- 1 large red capsicum, seeded, cut into 1.5cm pieces
- olive oil spray
- 1 teaspoon za’atar spice blend (see tip)
- 1 large courgette, trimmed, diced into 1.5cm cubes
- 1 tablespoon olive oil
- 1 red onion, finely chopped
- 2 cloves garlic, crushed
- 2 x 400g can no-added-salt lentils, rinsed, drained
- 1/2 teaspoon salt-reduced vegetable stock powder
- 1 cup wholemeal couscous
- 1/4 cup flat-leaf parsley, chopped, to garnish
- 1/4 cup reduced-fat Greek-style yoghurt, to serve
Total fat 9g
Saturated fat 2g
Dietary fibre 10g
1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place chopped pumpkin and capsicum on prepared tray. Spray with olive oil, sprinkle with za’atar and toss to coat. Transfer tray to oven and roast vegetables for 25 minutes, adding courgette to tray for last 10 minutes.
2 Meanwhile, heat olive oil in a large saucepan set over medium heat. Add onion to pan and cook, stirring, for 5 minutes, or until soft. Add garlic and cook, stirring, for 1 minute, or until fragrant.
3 Add lentils to saucepan and cook, stirring, for 1 minute. Combine stock powder with 1 cup boiling water in a small heatproof bowl. Stir hot stock and couscous into lentil mixture. Cover pan, remove from heat and leave to steam for 3 minutes. Fluff cooked couscous with a fork to separate grains.
4 Add roast vegetables and half of the parsley to saucepan. Stir and season with black pepper.
5 Divide pilaf among 4 plates and garnish with remaining parsley. Top each dish with a dollop of Greek-style yoghurt and serve.
Make it gluten free: Use quinoa or gluten-free couscous instead of couscous. Check spice blend and stock are gluten free.
Za’atar is a Middle Eastern blend of herbs and spices such as cumin, oregano and sumac.
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Last updated date: 5 April 20192019-04-05 15:30:46