Mediterranian Bean Stew with CranberryMint Couscous Salad

Mediterranian Bean Stew with CranberryMint Couscous Salad

Posted 2013-10-02 by Erma Afrafollow
This vegetarian dish is so easy and quick to make.

Both couscous and beans contain incomplete proteins, but when combined they make a complete protein which is usually found readily in meat. This dish is also rich in fibre and antioxidants.

It is perfect for a healthy nutritious lunch on the go as you don't need to spend a lot of time preparing it and it can be served cold therefore there is no need to reheat it.



Preparation Time: 5 minutes
Cooking Time: 20 minutes
Makes: 3-4 servings

Ingredients

For the Bean Stew:
1 can (420g) cannelleni beans or any other type of white beans
1 can (400g) diced tomatoes
1/3 cup fresh coriander (cilantro) leaves, chopped finely
1/2 teaspoon chicken/vegetable stock powder, dissolved in 1/2 cup of boiling water.
1 clove garlic, crushed
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 Tablespoon extra virgin olive oil



For the Couscous Salad:
200g couscous
250ml boiling chicken/vegetable stock
juice of 1 lemon
3 Tablespoons extra virgin olive oil
1 Tablespoon pomegranate molasses
A handful of fresh mint leaves, chopped finely
25g sundried tomatoes, diced thinly
25g french shallots (eschallots), sliced thinly
A handful of dried cranberries



Method

  • Combine beans, tomatoes, stock, coriander, garlic, olive oil, pepper and salt in a pan, and cook over medium heat for 20 minutes.




  • Meanwhile, make the couscous salad.

  • Place couscous in a medium sized bowl and pour the boiling stock over it.

  • Mix in the lemon juice, olive oil, and pomegranate molasses until well combined.

  • Cover the bowl with a plastic wrap and let stand for 10 minutes.

  • Using a fork, fluff the couscous.



  • Add in mint, eschallot, sundried tomatoes, and cranberries, and mix until well combined.



  • Can be served hot or cold

  • Categories
    #mediterranian
    #vegetarian
    #vegan
    #couscous
    #gluten_free
    #bring_to_work
    #beans
    #healthy
    #easy
    #quick

    %recipeyum
    224076 - 2023-07-17 07:59:05

    Tags

    Holiday
    Festivals
    Family_friendly
    Easy
    Dinner
    Healthy
    Lunch
    Family
    Vegetarian
    Quick
    Dessert
    Simple
    Snack
    Kids
    Vegan
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