Moroccan-style couscous with pineapple
This couscous dish is a simple but nutritious dish perfect to serve to children. The chickpeas and lentils are a great source of vegetable protein as well as dietary fibre.
by Roxane Bakker, nutrition specialist
Serves 6
Ingredients
400g Couscous
1 tin (240g) cooked chickpeas
1 tin (430g) cooked lentils or 200g of uncooked lentils
1 onion
3 Zucchinis
300g fresh tomatoes
1 tin (400g) chopped tomatoes
1 tin of pinapple cubes (in water)
3 tsp cumin
2 tsp turmeric
1 tbsp grated ginger
Salt & pepper to taste
- If using uncooked lentils: Wash and boil the lentils 25 mins in water with a pinch of salt.
- Wash the fresh tomatoes and mark an X at one end of the tomatoes then place them in boiling water for 10 mins (this is to allow the tomato skin to peel off easily). Remove the tomato skins.
- Chop the onion finely and sauté this in olive oil with cumin and turmeric (curcumin) and grated ginger (pass this through a garlic crusher for desired effect) until soft and golden brown.
- Add the peeled fresh tomatoes and diced zucchinis to the pan. Turn the heat down and allow the tomatoes and zucchinis to simmer and become soft. At this point add the chickpeas and lentils along with the tinned chopped tomatoes. Allow to simmer for 20 mins. The consistency should be like a thick sauce. Last but not least add the pineapple cubes and salt and pepper to taste.
- Cook the couscous according to the packet. I add boiling water to a bowl of uncooked couscous, water should be just above the level of couscous. Then cover and wait 15 mins. Add a tbsp of olive oil to the couscous so that it doesn’t stick. The couscous should be ready by then.
- Serve the sauce on top of a bed of couscous.
Watch Roxane cooking and learn some of her tips!
Tips:
This recipe can be done using only tinned chopped tomatoes as well for convenience.
Pineapple cubes can also be replaced with dried apricots and chopped prunes. Raisins can be added to the couscous to make it sweeter.
Turmeric has a very subtle taste which makes it a fabulous ingredient to add to a variety of dishes for its numerous health benefits. Curcumin is a strong antioxidant which means it helps the body fight free radicals caused by oxidative stress on the cells. Taken with black pepper curcumin is better absorbed by the body. Without pepper it cannot cross the intestinal wall and be absorbed into the bloodstream.