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Middle Eastern Chickpea & Tomato Stew

Middle Eastern Chickpea & Tomato Stew

with Carrot & Currant Couscous

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This hearty stew makes for the ultimate cold weather meal. Brought together with a jazzed up couscous and creamy Greek-style yoghurt, you'd never know it was light on the calories.

This recipe is under 650kcal per serving.

Tags:Under 650kcalVeggie
Allergens:SulphitesMilkGlutenTree Nuts

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time40 minutes
Cooking difficultyEasy
Ingredients
Serving amount
2
4
Ingredientsarrow down iconarrow down icon
Serving amount
2
4

3 clove

garlic

1

zucchini

1 bag

baby spinach leaves

½

carrot

1 tin

chickpeas

1 bag

mint

1 sachet

chermoula spice blend

(ContainsSulphites)

1 box

diced tomatoes with garlic & onion

1 sachet

vegetable stock powder

1 packet

couscous

(ContainsGlutenMay be present Milk, Tree Nuts, Peanuts, Sesame, Soy, Sulphites)

1 packet

currants

1 packet

flaked almonds

(ContainsTree NutsMay be present Milk, Peanuts, Sesame, Soy)

1 packet

Greek-style yoghurt

(ContainsMilk)

Not included in your delivery

olive oil

20 g

butter

(ContainsMilk)

1 tsp

brown sugar

(May be present Gluten, Milk, Tree Nuts, Peanuts, Sesame, Soy)

¼ cup

water (for the sauce)

¾ cup

water (for the couscous)

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)2668 kJ
Fat19.3 g
of which saturates7.6 g
Carbohydrate89.5 g
of which sugars29.7 g
Protein22.2 g
Sodium2421 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Medium Pan
Large Non-Stick Pan
Instructionsarrow up iconarrow up icon
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1

Finely chop the garlic. Roughly chop the zucchini and baby spinach leaves. Grate the carrot (see ingredients). Drain and rinse the chickpeas. Pick and finely slice the mint leaves.

2

Heat a large frying pan over a medium-high heat with a drizzle of olive oil. Add the chickpeas and zucchini. Cook until the zucchini has softened, 3-4 minutes. Add the chermoula spice blend and 1/2 the garlic and cook until fragrant, 1 minute.

3

Add the diced tomatoes with garlic & onion, 1/2 the vegetable stock powder and the water (for the sauce). Stir to combine. Simmer until the sauce has thickened slightly, 2-4 minutes. Add the baby spinach, butter and brown sugar and stir until the spinach is wilted, 1 minute. Season with salt and pepper. Set aside.

4

While the stew is cooking, heat a drizzle of olive oil in a medium saucepan over a medium-high heat. Add the carrot and the remaining garlic and cook until softened, 2-3 minutes. Add the water (for the couscous) and the remaining vegetable stock powder and bring to the boil. Add the couscous and currants, then stir to combine. Cover with a lid then remove from the heat. Leave until the water is absorbed, 5 minutes. Fluff up with a fork.

5

In a small bowl, combine the Greek-style yoghurt, 1/2 the mint and a drizzle of olive oil. Season to taste.

6

Divide the carrot and currant couscous between bowls and spoon over the Middle Eastern chickpea stew. Serve topped with the mint yoghurt and sprinkled with the flaked almonds and remaining mint.