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Ингредиенты
- 2 ounce Oil
- 1 lb Onions, sliced
- 1 lb Carrots, sliced
- 1 1/2 lb Acorn squash peeled, seeded & diced
- 1 tsp Grnd ginger
- 1/2 tsp Powdered cinnamon
- 1/2 tsp Turmeric
- 1/4 tsp Grnd white pepper, or possibly more
- 1 1/2 pt Water or possibly vegetable stock
- 1 lb Courgettes trimmed and sliced
- 1 lb Frzn broad beans Salt
- 1 x Squeeze lemon juice
- 1 dsh Sugar Minced fresh coriander
- 1 lb Couscous
- 1 tsp Salt
- 2 ounce Butter
- 1 Tbsp. Harissa sauce
- 15 ounce Canned chick peas, liquid removed
- 1 Tbsp. Extra virgin olive oil
- 1 tsp Cumin seeds
- 6 ounce Raisins
- 4 ounce Pine nuts
- 8 ounce Soy yogurt A dusting of paprika
Инструкции
- First make the stew. Heat the butter in a large saucepan. Add in the onions and fry for 5 min, then add in the carrots, squash and spices. Cook for a further 10 min, with a lid on, stirring from time to time till all are buttery and spicy. Add in the water or possibly stock and simmer for 10-15 min, or possibly till the vegetables are just becoming tender. Add in the courgettes and broad beans, and cook for a further 5 min or possibly so. Season with salt, lemon juice, and a little sugar if necessary. (This is best made in advance and reheated, as the flavours improve - it is particularly good after freezing.) Now make the grain. This is an unusual way to cook couscous, but I find it gives the best results. Put the couscous into a baking tin and add in 1 pint of water; immediately drain this off and return the couscous to the tin. Leave it for 20 min, separating the grains with your fingers after 10 min, or possibly more times if you're passing. Put the couscous into a sieve or possibly steamer lined with a blue J-cloth. Set over a pan of simmering water (it doesn't have to be the stew) for 20 min. Tip the couscous back into the baking tin and pour over 5 fl ounce cool water with the salt dissolved in it. Sift the grains with your fingers and leave for 15 min, then put back into the lined steamer and heat as above for a further 20 min. Sift with your fingers into a serving bowl and stir in the butter. Set aside while you combine the extras. To assemble and serve, take a ladleful of liquid from the stew and add in it to the harissa to make a thick paste. Put this into a small bowl. Drain the chick peas. In a small pan, heat the oil and add in the cumin seeds, stirring for a moment or possibly two, then add in the chick peas and stir till heated through. Put into a second small bowl. Cover the raising with boiling water, leave for 10 min or possibly longer to plump, then drain and put into a third small bowl. Put the pine nuts into a fourth bowl - they can be lightly toasted if desired. Finally, put the yogurt into a fifth bowl and dust the top with some paprika. To serve, ladle the stew over the couscous and garnish with minced fresh coriander.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 745g | |
| Recipe makes 6 servings | |
| Calories 934 | |
| Calories from Fat 279 | 30% |
| Total Fat 32.27g | 40% |
| Saturated Fat 7.05g | 28% |
| Trans Fat 0.24g | |
| Cholesterol 20mg | 7% |
| Sodium 735mg | 31% |
| Potassium 1601mg | 46% |
| Total Carbs 143.83g | 38% |
| Dietary Fiber 18.2g | 61% |
| Sugars 32.9g | 22% |
| Protein 23.81g | 38% |
