HEALTHY VEGETARIAN CURRY
WITH COUS COUS
As Australia waves summer goodbye for another year, you'll notice the temperature dropping and the leaves falling off the trees – it’s Autumn, and it's all about quick and easy comfort food.
From creamy soups, hearty curries, jaffas, and meaty pastas, it’s hard not to over indulge! But, according to Accredited Practising Dietitian and Amcal Wellness Program Manager Megan Alsford, autumn is a time that you can’t let your food regime suffer.
“Even though it can be tempting to opt for the more affordable meal which often has its hidden nasties, it’s important to try and incorporate a variety of healthy foods to ensure a balanced diet,” Megan said.
“When autumn arrives, people tend to binge on certain foods that they might not have eaten over the summer period – what we don’t realise is that you don’t have to compromise on flavour, nutrition or price to still make that delicious new meal.
“With a healthy dose of chickpeas, which are low in fat, low GI and high in fibre this recipe isn’t only filling but nutritionally really good for you.”
Here Megan shares one of her favourite Be Good to Yourself recipes for an autumn evening, which is packed full of wholesome veggies and packed with the nutrients needed for the colder days:
Prepare 15 minutes | Cook 25 minutes | Serves 4 people
- 2 x 400g tin of chickpeas, drained and rinsed
- 1 large brown onion
- 1 tablespoon curry powder
- 1 tablespoon canola oil
- 1 cinnamon stick
- 800g crushed tomatoes
- 100g baby spinach, washed
- 200g green beans
- ½ cup wholemeal cous cous
- 4 tablespoons reduced fat plain yoghurt (optional)
- Dice onion. Heat canola oil in a large fry pan. Add the onions and stir until slightly transparent and before they turn brown.
- Add the curry powder and stir until the curry powder is fragrant (about 1 minute).
- Add the tomatoes and chickpeas and cinnamon stick. Stir to combine. Bring to the boil and then reduce heat to a simmer for about 15 minutes or until sauce thickens.
- Cut the ends of the green beans and cut into 2cm pieces and add to the curry and simmer for another 5 minutes. Add the beans earlier if you like softer beans.
- Just before the curry is ready, add the spinach and stir through until it wilts. Remove the cinnamon stick and discard.
- Cook the couscous according to directions on the package.
- Serve the curry on top of the couscous with a tablespoon of yoghurt if needed.
Prepare. Enjoy. Share. #BGTY
begoodtyourself.com.au for more information and recipe ideas.