Page 35 - EON Edible Garden Manual

Basic HTML Version

COUSCOUS
STUFFED
CAPSICUMS
THIS MEAL SERVES
SIX PEOPLE
WARM VEGETARIAN MEALS
COOKING METHOD
STEP BY STEP
INGREDIENTS
1. Preheat oven to 180°C.
2. Put 2 cups of the couscous in a bowl,
and 2 cups of boiling water. Cover
with a lid or Gladwrap and set aside.
It should cook by itself in the heat for
3 minutes and absorb all the water.
3. Slice tops off capsicums to make lids.
Scoop out seeds and white inner flesh
and throw away.
4. Put the lids back on the capsicums
and put them in a large saucepan
with ¼ cup of water and a pinch of
salt on medium heat. Cover the pot
and simmer for 5 minutes. If you can’t
fit all the capsicums in the pot at the
same time, repeat the process twice.
5. Take the capsicums out of the water
and set them aside to cool.
6. Heat oil in a saucepan over medium
heat.
7. Add the chopped zucchini and garlic.
Stir gently and cook 2 minutes. Add
in the lemon juice and cook for one
more minute and then remove from
heat to cool.
8. Put the saucepan on a surface where
it won’t burn through. Stir in the
couscous, chickpeas/beans, tomato,
oregano, salt, pepper and cheese in
the saucepan.
9. Fill each capsicum with couscous and
vegetable mixture up to the top and
put the lid of the capsicum back on.
10. Put the capsicums back on an oven
tray and put back into the oven and
heat for 20 minutes.
6 large capsicums (a mixture of colours if possible!)
1 tablespoon vegetable oil
1 zucchini, finely chopped
2 cloves garlic, crushed and chopped
1 tablespoon freshly squeezed lemon juice
2 cups cooked couscous
1 can (400g) chickpeas
or any beans, drained & rinsed
1 large tomato, finely chopped
1 teaspoon dried oregano or mixed herbs
½ teaspoon salt
¼ teaspoon black pepper
½ cup (75g) crumbled feta cheese or grated
cheddar cheese
6x
34