There's lots of ingredients in this stew, but it only goes to show how much flavour is in it! It's a hearty meal perfect for winter weather.
- pinch saffron threads
- 60 ml boiling water
- 1 Tbsp extra virgin olive oil
- 1 brown onion, cut into thin rounds
- 2 carrots, halved lengthways, diagonally sliced
- 2 celery sticks, halved lengthways, diagonally sliced
- 2 garlic cloves, crushed
- 2 tsp smoked paprika
- 2 tsp ground coriander
- 1 tsp ground cumin
- 1 cinnamon stick
- strips 1 lemon
- 400 g can no-added-salt tomato paste
- 3 large tomatoes, chopped
- 50 g raisins
- 65 g pearl couscous
- 1 salt-reduced vegetable stock cube
- 375 ml boiling water
- 1 large zucchini, chopped
- 400 gram can canned chickpeas, rinsed, drained
- 130 g low-fat Greek-style yoghurt
- 1 Tbsp pine nuts, toasted
- Put the saffron threads in a small heatproof dish and pour over the boiling water. Set aside.
- 2 Heat the oil in a large saucepan over medium heat. Add the onion, carrot, celery and garlic. Cook, stirring often, for 3 minutes. Add the paprika, coriander, cumin, cinnamon stick and lemon. Cook, stirring, for 1 minute. Add the canned tomatoes, chopped tomatoes, raisins, couscous, combined stock cube and water and saffron and its liquid.
- Bring the mixture to a simmer over medium heat. Reduce heat to medium and simmer, covered, for 15 minutes. Add the zucchini and chickpeas. Cook, partially covered, for 10 minutes or until the couscous is tender and the mixture thickens.
- Serve topped with the yoghurt, pine nuts and parsley, if using.
PER SERVE: 1563kJ, protein 15g, fat 10.7g (sat fat 1.6g), carbs 46g, fibre 14g, sodium 517mg. Carb exchange 3. Estimated GI low.
This recipe is…
Please note, nutritional information is approximate and based on the uncooked ingredients.
|- Saturated fat||1.7 g|
|Total carbohydrates||56.5 g|
|- Sugars||28.5 g|
|Dietary fibre||14.8 g|