On
Simple veg stew with a Moroccan twist
| Preparation time | Cooking time | Fruit & vegetable serves | Cost |
|---|---|---|---|
| 10 mins* | 60 mins* | 5½ serves per person | $2 per person |
*Cooking times are based on 4 serves. You may need to cook for less time for 2 people; more time for 6 people.
Ingredients
| Ingredient list | for 2 people | for 4 people | for 6 people |
|---|---|---|---|
| Chickpeas, drained and rinsed | 125g tin | ½ x 400g tin | 400g tin |
| Oil | 1 tsp | 1½ tsp | 2 tsp |
| Leek, sliced | ½ | 1 | 1½ |
| tomatoes, tinned | 400g tin | 1½ x 400g tin | 800g tin |
| Salt-reduced vegetable stock | ½ cup or ½ stock cube dissolved in ½ cup water | ¾ cup or 1 stock cube dissolved in ¾ cup water | 1 cup or 1 stock cube dissolved in 1 cup water |
| Carrot, sliced | 1 | 1½ | 2 |
| Celery, sliced | 1 | 1-2 | 2 |
| Zucchini, sliced | 1 | 1-2 | 2 |
| Broccoli head, cut into small florets | ½ | ½-1 | 1 |
| Parsley, fresh or dried, chopped | 1 tbsp | 1½ tbsp | 2 tbsp |
| Garlic, crushed or minced | 1 clove or ½ tsp | 1 clove or 1 tsp | 2 cloves or 2 tsp |
| Cumin | 1 tsp | 2 tsp | 3 tsp |
| Dried chili flakes (optional) | Pinch | Pinch | Pinch |
| Couscous | |||
| Couscous, dry | ⅓ cup | ⅔ cup | 1⅓ cup |
| Hot water or vegetable stock | ⅓ cup | ⅔ cup | 1⅓ cup |
| Oil | 1 tbsp | 1½ tbsp | 2 tbsp |
| Margarine or butter (optional) | 1 tsp | 2 tsp | 3 tsp |
| Ground pepper | To taste | To taste | To taste |
Equipment
Large saucepan, tongs or fork, paper towel, plate, chopping board, knife, stirring spoon, can opener, measuring cup and spoons. Saucepan or large bowl, saucepan lid or dinner plate and fork for the couscous.
Steps
- Heat saucepan on medium–high heat and cook leek and garlic, stirring until soft and starting to brown
- Add tinned tomatoes, vegetables, stock and parsley. Stir and bring to the boil. Reduce heat to medium and simmer for 30 to 40 minutes until vegetables are cooked
- Add the rinsed chickpeas to the pot and heat for a further 15 minutes. Season with pepper
- Serve with couscous. To make couscous, add couscous to hot water/stock and oil. Cover and stand for 2 to 8 minutes, depending on the amount. Add margarine/butter and "fluff" with a fork to separate grains
Tips
- What is couscous? Grain-like pasta made from semolina (wheat), cooks in 5 minutes and is easy to make. Couscous (pronounced "koos-koos") is a staple food in North Africa, France and Italy. Yum for soaking up stews, to make a quick lunch salad and in desserts, with dried fruit, cinnamon, milk and honey
- Try a variation: cook sausages in the pan (prior to cooking the stew) or on the BBQ. Chop the sausages into smaller pieces and add back into the stew for the last 15 minutes of cooking. You can also serve the stew with smashed sweet potato, mashed potato, rice or bread instead of couscous