Chickpea, Pumpkin and Bean Salad
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Makes: 4 portions
Preparation Time: 20 mins
Cooking Time: 50 mins
Ingredients
300g pumpkin, peeled and cut into small pieces
1 medium red capsicum, sliced into 5cm strips
240g green beans, topped and tailed, cut julienne into 5cm pieces
1 cup vegetable stock
1 cup wholemeal cous cous
2 cup cooked cooked chickpeas
1 large red (Spanish) onion, finely sliced
3 cloves garlic, finely chopped
2 Tbsp extra virgin, cold pressed olive oil
1 small bunch baby spinach leaves
2 Tbsp toasted sesame seeds
3 Tbsp fresh coriander leaves, chopped
3 Tbsp fresh mint leaves, chopped
2 Tbsp sweet chilli sauce
1 Tbsp lime juice
Tahini dressing to drizzle over the top
Method
1. Preheat oven to 200°C (400°F).
2. Add the pumpkin pieces to a large baking tray and bake for about 40 minutes, or until the pumpkin is just soft.
3. Add the capsicum pieces for the last 10 minutes.
4. Remove the pumpkin from the oven and set aside.
5. Blanch the beans in boiling hot water for about 2-3 minutes, or until they change to a bright green colour. Remove immediately and set aside.
6. Heat the olive oil into a large pan and fry the onions and garlic over a medium-high heat, until they are soft and golden brown.
7. Put the cous cous into a large bowl and pour the vegetable stock.
8. Set aside the cous cous for about 10 minutes to allow it to absorb the stock.
8. When all the liquid has been absorbed in the cous cous, fluff it up with a fork.
10. Add the pumpkin, capsicum, beans, onions, chickpeas, coriander, mint, sweet chilli sauce and lime juice to the cous cous and mix to combine.
11. Serve sprinkled with some of the sesame seeds and some of the tahini dressing.
This delightful vegetarian recipe is very easy to prepare and is very high in dietary fibre, very low in fat and is full of antioxidants, vitamins and minerals.
Nutrition Information
| Amount | % Daily Value |
|
| Calories | 359 | 18.0% |
| Calories from fat | 24 | 6.6% |
| Total fat | 8.3 g | 12.3% |
| Saturated fat | 1.4 g | 6.8% |
| Cholesterol | 2.0 mg | 0.5% |
| Sodium | 359 mg | 15.0% |
| Carbohydrate | 59.2 g | 26.3% |
| Dietary fibre | 6.9 g | 23.0% |
| Sugars | 12.1 g | n/a |
| Protein | 15.6 g | 10.4% |
