Chickpea, vegetable
and couscous stew
PREPARATION TIME: 15 MINS
COOKING TIME: 35 MINS
SERVES 4 (AS A MAIN)Pinch saffron threads
60ml (¼ cup) boiling water
1 Tbsp extra virgin olive oil
1 brown onion, cut into wedges
2 carrots, halved lengthways,
diagonally sliced
2 celery sticks, halved lengthways,
diagonally sliced
2 garlic cloves, crushed
2 tsp smoked paprika
2 tsp ground coriander
1 tsp ground cumin
1 cinnamon stick
1 lemon, zested using a vegie peeler
(save lemon for another use)
400g can no-added-salt
chopped tomatoes
3 large tomatoes, chopped
50g (¼ cup) raisins
65g (1⁄3 cup) Blu Gourmet Pearl
Couscous (low GI)
1 Massel Salt Reduced
Vegetable Stock Cube
375ml (1½ cups) boiling water
1 large zucchini, chopped
400g can chickpeas, rinsed, drained
130g (½ cup) low-fat Greek-style
natural yoghurt, to serve
1 Tbsp pine nuts, toasted, to serve
(see Cook’s tip)
Chopped flat-leaf parsley
(optional), to serve1 Put the saffron threads in a
small heatproof dish and pour
over the boiling water. Set aside.
2 Heat oil in a large saucepan over
medium. Add onion, carrots, celery
and garlic. Cook, stirring often, for3 minutes. Add paprika, coriander,
cumin, cinnamon stick and zest.
Cook, stirring, for 1 minute. Add all
tomatoes, raisins and couscous.
Combine stock cube and water and
add with the saffron liquid to pan.
3 Bring mixture to a simmer over
medium heat. Reduce heat and
simmer, covered, for 15 minutes.
Add the zucchini and chickpeas.
Cook, partially covered, for
10 minutes or until couscous is
tender and mixture thickens.
4 Serve topped with the yoghurt,
pine nuts and parsley, if using.COOK’S TIP
To toast pine nuts, dry fry in a small
non-stick frying pan over medium
heat, shaking pan often, for 3-4
minutes or until lightly toasted.Baked pork and
oregano meatballs
in tomato sauce
PREPARATION TIME: 15 MINS
COOKING TIME: 45 MINS
SERVES 4 (AS A MAIN)2 tsp extra virgin olive oil
1 brown onion, finely chopped
1 carrot, chopped
2 celery sticks, chopped
2 garlic cloves, crushed
700g jar Val Verde passata
2 Tbsp no-added-salt tomato paste
½ Massel Salt Reduced Chicken
Style Stock Cube
375ml (1½ cups) boiling water
80g (½ cup) small pasta (like
ditalini) or gluten-free pasta
70g mozzarella, diced
Chopped flat-leaf parsley
(optional), to serve ➤24