Cous Cous and Quinoa Vegetables Delight
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Makes: 4 portions
Preparation Time: 20 mins
Cooking Time: 15 mins
Ingredients
200g wholewheat cous cous
100g wholegrain quinoa
3 carrots, cut into 2-3cm thin sticks
1 eggplant, cut into small cubes
1 red (Spanish) onion, chopped finely
3 cloves garlic, crushed and chopped finely
12-16 snow peas, cut julienne
4 tsp sesame seeds
4 tsp pine nuts
1 vegetable stock cube (use an organic one)
Olive oil
Fresh coriander leaves
Method
1. Finely chop the garlic and onions and to a pan with some olive oil.
2. Saute the garlic and onion at medium heat until they are translucent.
3. In a pan, add 3 cups of water to the quinoa with a pinch of salt and a small amount of olive oil and boil until the quinoa opens a little (about 5-7 minutes) with the lid on, checking on the quinoa to see when it is finished.
4. Meanwhile, add 200g cous cous with about 2-3 teaspoons of olive oil, the stock cube and 300ml of boiling water and let simmer uncovered for about 1 minute, after which you need to turn off the heat and place a lid on the pan. After about 4-5 minutes of this, fluff the cous cous with a fork and set aside.
5. Add the carrots to the pan with the garlic and onion and saute for a few minutes.
6. Add the eggplant to the pan and sauted a little more. Add a little olive oil and/or water if there is not enough liquid to get the eggplant cooked properly.
7. Drain the quinoa and add it to the pan with the cous cous.
8. In a large serving bowl, add the quinoa/cous cous, then slowly add the vegetables and mix through thoroughly.
9. Serve immediately, topped with the snow peas, some chopped coriander, a sprinkle of sesame seeds and pine seeds.
Use organic ingredients as this will be much more tastier and healthier. This is a very filling, but nutritious recipe healthy for all the family and very quick to prepare. This recipe is high in fibre, low in sodium and high in iron.
To make this a totally vegan recipe, use red lentils instead of the cous cous.
Nutrition Information
| Amount | % Daily Value |
|
| Calories | 500 | 25% |
| Calories from fat | 173 | 23.7% |
| Total fat | 19.2 g | 30.0% |
| Saturated fat | 2.5 g | 13.0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 42 mg | 2.0% |
| Carbohydrate | 70.6 g | 24.1% |
| Dietary fibre | 10.4 g | 34.7% |
| Sugars | 6.2 g | n/a |
| Protein | 13.1 g | 21.8% |
