A hearty veggie stew with couscous. Couscous is the staple food of much of North Africa, where it is often served topped with tender, colourful vegetables, drenched in delicious gravy and spiced with a traditional hot chilli sauce called harissa.
*Follow the seasons when choosing vegetables for the stew: French or runner beans, courgettes and pumpkin can be replaced by leafy greens such as curly kale or Brussels sprouts. Marrow is also a good candidate for well-flavoured dishes – add it instead of the pumpkin and courgette. Broad beans can be used as well as or instead of the chickpeas. *Frozen vegetables are excellent in dishes like this one. Use fresh root vegetables as a base, then add frozen beans, peas and button Brussels sprouts. *Add a large red, yellow or green pepper, seeded and coarsely chopped, with the onions and garlic in step 1.
*The mix of vegetables in this dish provides a nutritional bonanza as well as a delicious feast. Tomatoes supply vitamin C as well as the anti-cancer nutrient lycopene. Green beans offer fibre, and carrots are justly famous as a source of vitamin A (essential for good night vision) which occurs in them as beta-carotene, also beneficial as an antioxidant in itself. *Couscous is low in fat and high in starchy carbohydrate.
A, C, E, folate, B1, B6, niacin, copper, iron, potassium
Used different ingredients. This is actually a great dish to use any remaining vegetables in your fridge. The stew had a great depth of flavour and the added harissa sauce enabled you to vary the spiciness of each persons' meal. I used fresh ginger, red onion, potato, carrot, courgette, mushroom, fresh corn, red & green cabbage and chick peas and added the juice of half a lime right at the end. Will definitely make it again. A great, healthy meal. - 26 Sep 2010
Altered ingredient amounts. I used red onion, garlic, carrot, sweet potato, brocolli, grated zuchini, bok choi as the veg and in the veg mix used root ginger instead of powered. I didnt have any orange flower water or chick peas so omitted those and it turned out delicious. - 19 Dec 2009
Review made within the 'Tweaks' section above. - 26 Sep 2010