Name: Vegetarian Pearl Couscous with roasted vegetables
Prep time: 10 min
Cook time: 45 min
Ingredients: 2 tbsp extra virgin olive oil; 1 tsp chilli powder; 1 tsp cumin seeds; 1 tsp ground paprika; ground black pepper; 8 carrot (unpeeled); 200 g butternut pumpkin (peeled and cut into 1 ½ cm sticks); 1 red capsicum (pepper) (seeded and cut into strips); ½ brown onion (finely chopped); 1 cup pearl couscous; 2 cup vegetable stock; 1 cup green peas (fresh, shelled ); 2 tbsp cashew nuts; 2 tbsp sunflower seeds; fresh coriander (cilantro) (or fresh parsley, to serve)

Dinner

SERVES:

DIFFICULTY:
Easy

PREP TIME:
10

COOK TIME:
45

Ingredients

2 tbsp extra virgin olive oil
1 tsp chilli powder
1 tsp cumin seeds
1 tsp ground paprika
ground black pepper
8 carrot unpeeled
200 g butternut pumpkin peeled and cut into 1 ½ cm sticks
1 red capsicum (pepper) seeded and cut into strips
½ brown onion finely chopped
1 cup pearl couscous
2 cup vegetable stock
1 cup green peas fresh, shelled
2 tbsp cashew nuts
2 tbsp sunflower seeds
fresh coriander (cilantro) or fresh parsley, to serve

Method

In a small bowl mix olive oil with chilli powder, cumin seeds, paprika and a little pepper.
Place carrots, pumpkin and capsicum on a roasting tray lined with baking pepper and season with half the spicy oil. Roast vegetables in a hot oven at 180°C until carrots are soft (about 30 minutes).
Place remaining spicy oil in a non-stick pan with chopped onion and cook, while stirring, for 3 minutes before adding pearl couscous. Stir well and add stock and peas. Bring to a simmer, cover with a lid and cook on low heat for about 10 minutes.
Spoon pearl couscous on plates and top with roast vegetables. Sprinkle with nuts and seeds and garnish with herbs.

Notes

Energy per serve: 1029 kJ (245 Cal)

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Try our Low GI Swap it tool

FOOD SWAPS

RECIPE COLLECTIONS

GI FOOD DATABASE

DIABETES RISK