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Couscous with Roast Pumpkin and Coriander

Couscous with Roast Pumpkin and Coriander

Tips and Benefits:
Couscous – is a form of semolina made from hard durum wheat. It is steamed several times until it’s light and fluffy. It’s available in the pasta isle of most supermarkets and is prepared by simply covering with boiling water or stock. When choosing pistachio nuts – select ones that are split open at one end. Unopened nuts can indicate immaturity. It’s best to store pistachios in an airtight container in the refrigerator. Nuts in shells can be stored for 3 months in the refrigerator and up to one year in the freezer. Shelled nuts can be kept for up to 3 months in the refrigerator, but are unsuitable for freezing. Pistachio nuts – contain vitamin E, which is an antioxidant that provides protection against toxic chemicals.

ingredients

Preparation

minutes

600g butternut pumpkin, peeled, seeded and cut into 2cm pieces
olive oil spray
50g raisins, chopped
2 cups instant couscous
2 cups boiling water
10g vegetable stock cube
1 tablespoon olive oil
1 small Spanish onion, halved and sliced
1 teaspoon cumin seeds
1 cinnamon stick
¼ cup pistachio nuts, roughly chopped
1 cup chopped fresh coriander leaves

how to

Cooking

minutes

Place the pumpkin on an oven tray and spray lightly with the olive oil spray. Roast in a hot oven (200C) for 40 minutes or until golden and crisp.
Place the raisins and the couscous in a heat proof bowl. Combine boiling water and stock and pour over the couscous, cover and stand for 10 minutes.
Meanwhile, heat olive oil in a frypan over a moderate heat. Sauté the onion for 4 minutes or until golden, add the cumin seeds and the cinnamon stick, cook for another minute or until fragrant.
Fold the onion mixture, roast pumpkin, pistachio nuts and the coriander leaves through the couscous. Remove cinnamon stick and serve.

per serve

Serves

people

1240 kilojoules (300 calories), Protein 9g, Total Fat 4g, Saturated Fat 1g, Carbohydrate 53g, Total Sugars 10g, Sodium 130mg, Potassium 530mg, Calcium 50mg, Iron 1.5mg, Fibre 2g.