Slow Food Cooking For A New Day (Part 2) - Cajun bean casserole with couscous

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Cajun bean casserole with couscous

·         Serves 6

·         Hands-on time 15 min

·         Cooking time 1½ hours

Description: Cajun spice mix

Cajun spice mix

Ingredient

·         1 onion, finely diced

·         1 garlic clove, crushed

·         2 teaspoons Cajun spice mix

·         2 tablespoons no-added-salt tomato paste

·         1 x 400g can no-added-salt diced tomatoes

·         1 x 400g can no-added-salt chickpeas, drained, rinsed

·         1 x 400g can kidney beans, drained, rinsed

·         1 x 420g can no-added-salt sweet corn, drained, rinsed

·         2 cups reduced-salt vegie stock

·         2 tablespoons cornflour

·         1 cup diced zucchini

·         2 large green capsicums, roughly chopped

·         1¾ cups instant couscous

·         ¹⁄³ cup low-fat natural yoghurt

·         1 tablespoon basil leaves

Recipe

1.    Preheat oven to 190°C. Place onion, garlic, spice mix, tomato paste, diced tomatoes, chickpeas, beans, corn, stock and cornflour in a large flameproof casserole dish set over medium heat on the stovetop; bring to the boil. Cover dish, transfer to oven and cook for 1½ hours, adding zucchini and capsicums for last 20 minutes.

2.    Meanwhile, cook couscous according to packet instructions. Cover to keep warm; set aside.

3.    Serve bean casserole with couscous, a dollop of yoghurt and a garnish of basil leaves.

Per serve 1684kJ/403cal Protein 18.3g Total Fat 3.4g Sat Fat 0.8g Carbs 68.6g Sugars 10.8g Fibre 10.0g Sodium 412mg Calcium 114mg Iron 2.4mg

Description: This spicy stew is a snip to prepare!

This spicy stew is a snip to prepare!

 

 
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