Cocotte de haricots cajun au couscous
Cocotte de haricots cajun au couscous
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Time to make: 1 hr 45 mins (Hands-on time: 15 mins, Cooking time: 90 mins)
Total cost: $15.90 / $2.65 per serve
(at time of publication)
High fibreLow fatLow kilojouleLow sodiumVegetarian
Ingredients
1 onion, finely diced
1 garlic clove, crushed
2 teaspoons Cajun spice mix
2 tablespoons no-added-salt tomato paste
400g can no-added-salt diced tomatoes
400g can no-added-salt chickpeas, drained, rinsed
400g can kidney beans, drained, rinsed
420g can no-added-salt sweet corn, drained, rinsed
2 cups reduced-salt vegie stock
2 tablespoons cornflour
1 cup diced zucchini
2 large green capsicums, roughly chopped
1 3/4 cups instant couscous
1/3 cup low-fat natural yoghurt
1 tablespoon basil leaves
Instructions
Step 1 Preheat oven to 190°C. Place onion, garlic, spice mix, tomato paste, diced tomatoes, chickpeas, beans, corn, stock and cornflour in a large flameproof casserole dish set over medium heat on the stovetop; bring to the boil. Cover dish, transfer to oven and cook for 1½ hours, adding zucchini and capsicums for last 20 minutes.
Step 2 Meanwhile, cook couscous according to packet instructions.Cover to keep warm; set aside.
Step 3 Serve bean casserole with couscous, a dollop of yoghurt and a garnish of basil leaves.
Sign in to save or note
Time to make: 1 hr 45 mins (Hands-on time: 15 mins, Cooking time: 90 mins)
Total cost: $15.90 / $2.65 per serve
(at time of publication)
High fibreLow fatLow kilojouleLow sodiumVegetarian
Ingredients
1 onion, finely diced
1 garlic clove, crushed
2 teaspoons Cajun spice mix
2 tablespoons no-added-salt tomato paste
400g can no-added-salt diced tomatoes
400g can no-added-salt chickpeas, drained, rinsed
400g can kidney beans, drained, rinsed
420g can no-added-salt sweet corn, drained, rinsed
2 cups reduced-salt vegie stock
2 tablespoons cornflour
1 cup diced zucchini
2 large green capsicums, roughly chopped
1 3/4 cups instant couscous
1/3 cup low-fat natural yoghurt
1 tablespoon basil leaves
Instructions
Step 1 Preheat oven to 190°C. Place onion, garlic, spice mix, tomato paste, diced tomatoes, chickpeas, beans, corn, stock and cornflour in a large flameproof casserole dish set over medium heat on the stovetop; bring to the boil. Cover dish, transfer to oven and cook for 1½ hours, adding zucchini and capsicums for last 20 minutes.
Step 2 Meanwhile, cook couscous according to packet instructions.Cover to keep warm; set aside.
Step 3 Serve bean casserole with couscous, a dollop of yoghurt and a garnish of basil leaves.
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