recipes_Australia_September_2017

SEPTEMBER 2017 recipes+ 25

healthy vegetarian healthy vegetarian healthy vegetarian healthy vegetarian

BUDGET

WINNER

$3.45

A SERVE

Green Machine

SERVES 4 PREP 15 minutes COOK 5 minutes

NUTRITION 1766kJ; 14g fat (6g sat);

14g protein; 22g carbohydrate; 8g fibre

BUDGET TIP Omit broad beans.

Use frozen peas instead.

1 cup couscous

1 cup boiling water

1 large vegetable stock cube

⅔ cup frozen broad beans, thawed, peeled

80g green beans, sliced

40g baby spinach leaves, shredded,

plus extra leaves, to serve

⅔ cup wasabi peas

3 green onions, finely chopped

⅓ cup finely chopped coriander,

plus extra leaves, to serve

2 x 400g cans brown lentils,

rinsed, drained

1 tablespoon lemon juice

2 cloves garlic, crushed

1 long fresh green chilli, thinly sliced

1 Place couscous in a heatproof bowl;

add the boiling water and crumbled stock

cube. Cover with plastic food wrap; stand

for 5 minutes or until liquid is absorbed.

Fluff up with a fork to separate grains.

2 Meanwhile, cook broad beans in a

saucepan of boiling water for 5 minutes

or until tender, adding green beans in last

3 minutes of cooking. Drain; refresh under

cold water. Thinly slice green beans. Add

broad beans and green beans to couscous,

along with spinach, wasabi peas, onion,

coriander, lentils, juice and garlic; toss

to combine.

3 Serve couscous salad topped with chilli,

extra spinach and extra coriander.

+ SIMPLY RED Combine 3 chopped

tomatoes, 1 chopped red capsicum,

1 chopped red onion, 4 sliced red

radishes, ½ cup chopped dried

sweetened cranberries (Craisins),

2 x 400g cans rinsed drained red

kidney beans, 1 tablespoon olive oil

and 2 tablespoons red wine vinegar in

a bowl. Top with 120g crumbled fetta.

+ MELLOW YELLOW Combine

2 thinly sliced carrots, 1 chopped

yellow capsicum, 2 x 400g cans

rinsed drained chickpeas, ⅔ cup

reduced-fat grated cheese, 410g can

drained corn kernels, 2 cups cold

cooked long-grain white rice,

1 tablespoon olive oil, ¼ cup chopped

coriander, 2 tablespoons lemon juice

and 1 crushed clove garlic in a bowl.

TRY THESE,

TOO ...