CAL P/SERVE
377
kJ P/SERVE
1580
FAT P/SERVE
4.4g
SODIUM P/SERVE
712g
We have used wholemeal couscous which can be replaced with standard couscous or even wholemeal pasta if you prefer.
Ingredients
- 1 small onion, sliced
- 4 cloves garlic crushed
- 1 tsp. ginger crushed
- 1 tsp. each cumin, coriander, smoked paprika
- ½ tsp. cinnamon
- ¼ tsp. chilli paste or sauce
- 2 cups tomato passata
- 1 large carrot, sliced
- 1 large zucchini, sliced
- 6-8 prunes, dried, quartered
- 1 can chickpeas, drained, rinsed
- ½ red capsicum, cut into chunks
- 2 cups vegetable stock
- 1 lemon, zest
- Squeeze of 1 lemon
- 1 cup wholemeal couscous
- Squeeze of 1 Orange
- 1.5 cups boiling water or hot vegetable stock
Method
- Place all ingredients into a slow cooker, mix so all incorporated.
- Place on high for 4 hours (or low for 8 hours).
- When ready place cous cous in a bowl, boil kettle and add 1.5 cups water. Season with S&P,squeeze 1 orange as well and mix with fork and cover for 10 mins. When water absorbed, fluff with fork.
- Option to serve with a dollop of Greek yoghurt or low fat natural yoghurt mixed with some mint.
Nutrition Table
Servings: 4
Serving size:735g
Average Serve | Average 100g | |
---|---|---|
Energy | 1580 kJ | 215 kJ |
377 Cal | 51 Cal | |
Protein | 16.2 g | 2.2 g |
Fat, total | 4.4 g | 0.6 g |
- Saturated | 0.7 g | 0.1 g |
Carbohydrate | 57.7 g | 7.8 g |
- Sugars | 19.6 g | 2.7 g |
Sodium | 712 mg | 97 mg |