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  • Charlotte Woods ANutr

The Mediterranean Diet - Mediterranean Vegetable Couscous

Dinner


Mediterranean Vegetable Couscous

Cooking Time: 30 Minutes


This recipe I put together myself using common Mediterranean vegetables. I experiment with food like this one a daily basis. I hope you you enjoy it as much as I do!


Ingredients:

For four servings (cost per serving: £0.75)


Aubergines – 1

Couscous – 4 Tablespoons

Red Peppers – 1

Tomatoes – 2

Butter Beans – 1 Small Tin

Red Onion – 1

Courgette – 1

Olive oil – 2 Tablespoons

Oregano – 1 Teaspoon

Basil - 1 Teaspoon

Smoked paprika – 1/2 Teaspoon

Vegan Stock – 1

Garlic Cloves – 2

Fresh parsley – Handful


Hummus - 1 Spoon (Optional)


Method:


1) Boil water, add the stock to the couscous and pour boiling water to cover the couscous, let it soak until it is fluffy.

2) Chop the onion, peppers, tomatoes, aubergine, courgette, garlic and parsley. Ensure all pepper seeds are removed and the thicker parsley stalks.






3) Heat the olive oil in a pan on medium heat. Sauté the onions and garlic for three minutes in the pan, adding splashes of water if necessary to stop burning. Add all the herbs here.

4) Once they start to soften, add the peppers, aubergine, courgette and butter beans. Cook for another ten minutes or until the vegetables are cooked through and soft.


5) Mix in the couscous, tomatoes and parsley, cooking for a further minute.

6) Remove from the heat and serve, add a spoonful of hummus to the side, sweet chilli or roasted red pepper flavour.


Nutritional Content:


Kcal: 248

Protein: 8.3g

Carbohydrate: 27.5g

of which sugars: 11.8g

Fat: 8.0g

Fibre: 10.9g

Sodium: 215mg


High in:


Vitamin A

Vitamin C

Vitamin K

Manganese

Fibre


Dont forget to tag me in pictures on instagram! @lottiemarie95 :)


Love Always,


Lottie x

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