Middle Eastern bean and kumara stew
(at time of publication)
- 1 teaspoon olive oil
- ½ cup Israeli couscous
- 1 medium onion, finely chopped
- 3 cups 2cm-cubed kumarasweet-potatoX
- 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 courgetteszucchini, summer squashX, 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
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.
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.
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)
Total fat 6g
–Saturated fat 1g
Dietary fibre 13g
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