Mediterranean-Style Vegetable Stew with Feta
with couscous and apricotCalories
:
474 kcalProtein
:
20.9g proteinTotal
:
25 minutesDifficulty
:
EasyExtra Veggies
Calorie Smart
-30% carbs
Allergens:
- Gluten
- Tarwe
- Melk (inclusief lactose)
- Mosterd
- Soja
- Lupine
- May contain traces of allergens
- Pinda's
- Noten
- Sesamzaad
With this recipe, you conjure 301 grams of vegetables per serving on your plate.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
½ sachet(s)
Ras el hanout
40 g
Wholewheat couscous
(Contains: Gluten, Tarwe May be present: Mosterd, Soja, Lupine)
½ piece
Onion
¼ piece
Garlic
½ piece
Eggplant
1.5 piece
Tomato
10 g
Dried apricot pieces
(May be present: Soja, Pinda's, Noten, Sesamzaad)
½ sachet(s)
Middle Eastern spice mix
10 g
Pumpkin seeds
(May be present: Pinda's, Noten, Sesamzaad)
20 g
Arugula & lamb's lettuce
50 g
Feta
(Contains: Melk (inclusief lactose))
Not included in your delivery
¼ tablespoon
Olive oil
¼ piece
Low sodium vegetable stock cube
50 milliliters
Water
to taste
Balsamic vinegar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)1982 kJ
Calories474 kcal
Fat22 g
Saturated Fat10.7 g
Carbohydrate42.9 g
Sugar18.1 g
Dietary Fiber13 g
Protein20.9 g
Salt2.1 g
Potassium635.9 mg
Calcium43.2 mg
Iron1.9 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pan with Lid
•Small Bowl
•Casserole
•Tall-Sided Pan
Cooking Steps
1
- Bring 75ml water per person to a boil in a lidded pot or saucepan, then stir in half of the ras el hanout, a pinch of salt and the couscous. Remove from heat and let it sit for 10 minutes, covered. When the couscous is ready, fluff it up with a fork.
- Slice the onion into half rings and crush or mince the garlic.
- Dice the eggplant and tomato.
2
- Heat a light drizzle of olive oil in a deep frying pan over medium-high heat and fry the onion and garlic for 1 - 2 minutes.
- Soak the chopped apricots in lukewarm water in a small bowl.
- Add the eggplant, tomato, Middle Eastern-style spices and the rest of the ras el hanout and fry for 4 - 6 minutes.
- Add the balsamic vinegar, water and stock cube (see pantry for amounts) to the stew and boil for 8 - 10 minutes over medium heat. Season with salt and pepper to taste.
3
- Heat a frying pan without any oil over medium-high heat. Toast the pumpkin seeds for 1 - 2 minutes or until golden brown, then remove from the pan and set aside.
- Drain the chopped apricots. Add the salad leaves and apricots to the couscous and mix together.
4
- Serve the couscous salad onto deep plates with the stew to the side.
- Crumble the feta over the stew and garnish with the pumpkin seeds to finish.
