- 0:20 Prep
- 0:10 Cook
- 4 Servings
- Easy
Here is a speedy low-fat lunch-box idea to take to work. With tasty vegetables and aromatic spices, it will give you the energy to face any challenges that come your way.
Ingredients
- 2 teaspoons olive oil
- 1 red capsicum, chopped
- 1 garlic clove, crushed
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon ground turmeric
- 200g baby eggplant, chopped
- 300g zucchini, chopped
- 300g tomatoes, chopped
- 1 cup couscous
- 1 cup boiling water
- 4 pieces mountain bread
- Lemon wedges, to serve
- Mint yoghurt (see notes), to serve
Method
- Step 1Heat oil in a frying pan over medium-high heat. Add capsicum, garlic, cumin, coriander and turmeric. Cook, stirring, for 1 minute or until fragrant. Add eggplant and zucchini. Cook, stirring, for 5 minutes or until browned. Add tomatoes. Cook, covered, for 5 minutes or until vegetables soften.
- Step 2Meanwhile, place couscous in a heatproof bowl. Pour over boiling water. Cover. Stand for 5 minutes or until liquid is absorbed. Stir with a fork to separate grains.
- Step 3Add vegetable mixture to couscous. Stir to combine. Place bread on plates. Top with mixture. Roll up tightly to enclose filling. Serve with lemon wedges and mint yoghurt.
Nutrition
1298 kj
Energy
3.9g
Fat Total
0.5g
Saturated Fat
6.1g
Fibre
11.7g
Protein
1mg
Cholesterol
286mg
Sodium
53.5g
Carbs (total)
All nutrition values are per serve
Notes
Combine 1/4 cup finely chopped fresh mint, 200g plain yoghurt, salt and pepper. Nutritional information does not include mint yoghurt
Related Video
- Author: Kirrily La Rosa
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
