Middle Eastern Chickpea & Tomato Stew

Name: Middle Eastern Chickpea & Tomato Stew with Carrot-Currant Couscous & Almonds
Total time: 40 min
Yield: 2
Cuisine: Middle East
Ingredients: olive oil; 3 clove garlic; 1 zucchini; 1 packet baby spinach leaves; ½ carrot; 1 packet chickpeas; 1 packet mint; 1 sachet chermoula spice blend; 1 packet diced tomatoes with garlic & onion; ¼ cup water (for the sauce); ¼ tsp salt; 20 g butter; 1 tsp brown sugar; ¾ cup water (for the couscous); 1 packet couscous; 1 packet currants; 1 packet Greek-style yoghurt; 1 packet flaked almonds

with Carrot-Currant Couscous & Almonds

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With a little help from our chermoula spice blend, this veggie-loaded stew definitely delivers in the flavour department. Served with a slightly sweet and earthy couscous and topped with a creamy mint yoghurt and a sprinkle of almonds, it's a textural treat, too.

This recipe is under 650kcal per serving.

Tags:

Calorie Smart

•Veggie

•Climate Superstar

Allergens:

Milk

•Gluten

•Wheat

•Almond

The quantities provided above are averages only.

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 Time25 minutes

DifficultyEasy

Ingredients

Serving amount

3 clove

garlic

zucchini

1 packet

baby spinach leaves

carrot

1 packet

chickpeas

1 packet

mint

1 sachet

chermoula spice blend

(May be present: Soy.)

1 packet

diced tomatoes with garlic & onion

1 packet

couscous

(Contains: Gluten, Wheat; May be present: Soy.)

1 packet

currants

(May be present: Gluten, Wheat, Milk, Soy.)

1 packet

Greek-style yoghurt

(Contains: Milk;)

1 packet

flaked almonds

(Contains: Almond; May be present: Milk, Peanuts, Sesame, Soy, Brazil nut, Cashew, Hazelnut, Macadamia, Pine Nut, Pecan, Pistachio, Walnut.)

Not included in your delivery

olive oil

¼ cup

water (for the sauce)

¼ tsp

salt

20 g

butter

(Contains: Milk;)

1 tsp

brown sugar

¾ cup

water (for the couscous)

Nutritional Values

Energy (kJ)2692 kJ

Calories643 kcal

Fat19.2 g

of which saturates8.2 g

Carbohydrate81.3 g

of which sugars26.1 g

Dietary Fibre21.4 g

Protein26.1 g

Sodium3549 mg

The average adult daily energy intake is 8700 kJ

Utensils

•Large Non-Stick Pan

•Medium Pan

•Lid

Cooking Steps

PDF

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

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook chickpeas and zucchini, until zucchini is softened, 3-4 minutes. • Add chermoula spice blend and half the garlic and cook until fragrant, 1 minute

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

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

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

• Divide carrot-currant couscous between bowls. • Spoon over Middle Eastern chickpea and tomato stew. • Top with a dollop of mint yoghurt. • Sprinkle with flaked almonds and remaining mint to serve. Enjoy!