AIS Sports Nutrition

Vegetable tagine with couscous

HINT: To increase protein levels, add chopped tofu or tempeh. This recipe freezes well. The prunes can be replaced with dried apricots

Olive or canola oil spray
1 onion, chopped
1 teaspoon ground ginger
2 teaspoons ground paprika
pinch saffron threads
200 g sweet potato, chopped
200 g potato, chopped
2 cups frozen mixed vegetables (e.g. zucchini, beans, carrots)
400 g can crushed tomatoes
1 cup MAGGI All Natural Vegetable Liquid Stock
100 g dried prunes
1½ cups couscous
3 cups boiling MAGGI All Natural Vegetable Liquid Stock, extra
50 g toasted slivered almonds

Spray a large saucepan with oil and heat. Add onion and spices and cook over low heat until onion is soft and spices are fragrant. Add all the vegetables, stock and prunes, and simmer, uncovered, for 15 minutes or until potato is tender. Meanwhile, place couscous in a large bowl, pour boiling stock over it and allow to stand covered for 10 minutes or until all liquid is absorbed; toss lightly using a fork. Serve mounds of couscous topped with tagine and sprinkled with almonds. Garnish with flat-leaf parsley, if desired.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2373 (567)
1582 (378)
Carbohydrate (g)
97
65
Protein (g)
21
14
Fat (g)
10
7
Fibre, Vitamin C

Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 4-6
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