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Title: Spicy Apple and Vegetable Couscous
Categories: Vegetarian Ethnic Vegan
Yield: 4 Servings
| 1 | Red Pepper | |
| 2 | tb | Olive Oil |
| 1 | Onion | |
| 2 | Garlic Cloves | |
| 1 | ts | Ground Cumin |
| 1 | ts | Ground Coriander |
| 1/2 | ts | Tumeric |
| 1/2 | ts | Crushed Chillis |
| 1 | Star Anise | |
| 1 | md | Fennel Bulb |
| 2 | Courgettes | |
| 100 | g | Broad Beans |
| 400 | g | Chickpeas |
| 2 | Eating Apples | |
| 1 | tb | Tomato Puree |
| 300 | ml | Vegetable Stock |
| COUSCOUS | ||
| 275 | g | Couscous |
| 1 | tb | Olive Oil |
| 1 | pn | Salt |
| 25 | g | Butter |
| Seasoning | ||
| Fresh Coriander | ||
NB: the butter is optional: use it if you aren't a vegan, don't if you are or want a lower-fat meal. It doesn't make much difference to the taste. Personally I never add it to couscous.
Preparation: 15 minutes Cooking: 20 minutes Nutritional Information per serving:
487 calories 8g fibre (high) 64g carbohydrates (medium) 21g fat (medium) 5g saturated fat (medium) 15g protein (medium) 0.92g salt (medium) no added sugar
Preparation:
deseed the pepper and cut into quarters, chop the onion, thinly slice the garlic cloves, slice the fennel bulb, cut the courgettes into chunks, drain the can of chickpeas, peel and core the apples and cut into thick slices.
1. Preheat the grill to hot and cook the pepper quarters, skin side up until charred. Leave to cool slightly and remove the skin then cut the flesh into thick strips and set aside.
2. Heat the oil in a large pan, add the onion and garlic and cook until golden. Stir in the cumin, coriander, turmeric, chillies and star anise and cook, stirring constantly, for 1 minute. Add the fennel, courgettes (zucchini for the Americans), broad beans, chickpeas and apples to the pan. Mix the tomato paste with the stock and pour over the vegetables. Season to taste. Bring to the boil, then simmer, covered, for 15 minutes or until the vegetables are just tender. Add the pepper strips towards the end of cooking time to heat through.
3. Cook the couscous. Bring 500 ml of water to the boil in a large pan (if cooking for 4; scale down if cooking for less, up if cooking for more) then add the oil and salt. Remove from the heat and stir in the couscous. Leave for 2 minutes for the grains to swell then stir with a fork to separate the grains. If using the butter add at this stage, then stir.
4. Serve the vegetables on a bed of couscous and garnish with fresh herbs if using.
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