Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium or 2 small onions, chopped
- 4 cloves garlic, chopped
- 1 small carrot, diced
- 1 teaspoon mild chilli powder
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 2½ teaspoons paprika
- ½ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- 2½ teaspoons ground cumin
- 4 green cardamom pods
- 100 g orange sweet potato, chopped
- 100 g turnip, diced
- 1 zucchini, cut into bite–sized chunks
- 100 g green beans
- 1 can chopped tomatoes, about 400 g
- 1 litre vegetable stock
- 1 can borlotti beans, about 400 g, drained
- 250 g cabbage, roughly chopped
- 100 g broccoli, cut into small florets
- 1¾ cups (325 g) couscous
- ¼ cup (30 g) sultanas
- salt and pepper
- 2 tablespoons tahini
- ⅓ cup (90 g) low–fat natural yogurt
- 1 tablespoon lemon juice
- fresh coriander to garnish
Preparation
- Heat the oil in a 4.
- 5 litre stockpot, flameproof casserole or saucepan and add the onion.
- Reserve the equivalent of about 1 garlic clove, then add the rest to the pan.
- Cook for about 3 minutes or until the onion has softened slightly.
- Add the carrot and cook for a further 3 minutes.
- Sprinkle in the chilli powder, coriander, garam masala, paprika, ginger, cinnamon and 2 teaspoons cumin (reserve the remaining cumin for the tahini yogurt).
- Split the cardamom pods and scrape the tiny black seeds into the pan.
- Stir for a few seconds, then add the sweet potato, turnip and zucchini.
- Cut the beans into bite–sized lengths and add to the pan.
- Cook the vegetables for 5 minutes or until softened slightly.
- Pour in the tomatoes with their juice and the stock, and stir in the borlotti beans.
- Bring to the boil, then reduce the heat, cover and simmer for 10–15 minutes.
- Add the cabbage and broccoli, and cook, covered, for a further 5 minutes.
- Reduce the heat to the lowest setting.
- Add the couscous and sultanas with seasoning to taste.
- Fork through the vegetables and stock.
- Cover and cook very gently for 5 minutes.
- The couscous should have absorbed all the liquid and plumped up.
- Meanwhile, make the tahini yogurt.
- (Stir the tahini in the jar to ensure it is smooth before measuring out the quantity for the recipe.
- ) Mix the tahini with the reserved garlic and the yogurt, then stir in 4 tablespoons water, the lemon juice, the reserved ½ teaspoon ground cumin and seasoning to taste.
- Sprinkle with coriander leaves to garnish.
- Serve the pilaf with the tahini yogurt offered separately.