Broccoli and broad bean tajine
6
Points®
Total time: 35 min • Prep: 15 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
This easy vegan recipe is
Ingredients
Broccoli, raw
300 g, (10oz), broken into small florets
Broad beans, boiled
200 g, (7oz), shelled (or use a 300g can, drained)
Carrots, raw
100 g, (3 1/2oz), cut into fine strips
Calorie controlled cooking spray
15 spray(s)
Onion
1 medium, red, chopped
Garlic
3 clove(s), finely chopped
Ground Cumin
1 teaspoon(s), level
Ground Cinnamon
½ teaspoon(s), level
Cardamom, ground
½ teaspoon(s), level, ground
Salt
1 pinch
Black pepper
⅛ teaspoon(s)
Tomato Purèe
50 g, (2oz)
Tinned Tomatoes
400 g, chopped
Red Wine
100 ml
Couscous, dry
150 g, (5oz)
Water
300 ml, (1/2 pint) boiling
Margarine, Soft
25 g, (1oz) non-dairy
Apricot
50 g, (2oz), chopped
Olives, in Brine
10 individual, black, to garnish
Mint, Fresh
4 sprig(s)
Instructions
1
Plunge the broccoli, broad beans and carrots into boiling water to blanch them for about 4 minutes. Drain well. (If using canned broad beans, do not blanch them).
2
Heat the cooking spray in a large saucepan and gently fry the onion for 2-3 minutes, until transparent. Add the garlic and cook for another few minutes, then stir in the spices and black pepper and cook for a few seconds. Add a little salt, if you like. Add the tomato puree, canned tomatoes and red wine or water. Simmer for 5 minutes, then add the vegetables.
3
Put the couscous into a heatproof bowl and add the boiling water and margarine, stirring to mix. Add the apricots. Leave to stand for 4-5 minutes to absorb all the water, then fluff up with a fork.
4
Heap the couscous into bowls or onto plates and top with the vegetable mixture. Serve, garnished with olives and mint leaves.
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