Monday, March 02, 2015
Veggie Couscous with a Mix of Seeds
We ( Edu and I) are still in Portugal and so I decided to use a small Portuguese company dedicated to the commercialization of precious healthy foods like seeds and grains - Sementina.
I made them an order of sesame seeds, flax, chia, pumpkin, buckwheat, oatmeal and goji berries. The service, via email was fantastic and very prompt payment-delivery process. In less than 48 hours I had my order delivered at home. And the prices ... very competitive, nothing exaggerated.
Then I decided to use right away some of the seeds and made this simple veggie couscous that can be served as a garnish for a meat, fish or egg (boiled or poached) or alone with some cheese (cottage, mozzarella, goat or halloumi).
Instead of couscous you could use Quinoa or even Buckwheat (cook according to the instructions on packaging) and further increase the nutritional value of your meal.
Another simple, quick and nutritious recipe that children from 12 months can already consume. (depending on the number of teeth. Just be careful with the seeds, it may be better to ground it to aid in chewing and digestion).
You can prepare in advance, in a large bowl, put in the fridge and use during the week as part of your children lunch box.
Ingredients (2 people -as main meal)
- 1/2 cup Couscous
- 1 red onion, chopped
-2 medium tomatoes, chopped seeded
-1 clove garlic
- 1 medium carrot, diced
-1/2 courgette, diced
-1/2 cup peas
- 8 mushrooms(button), rolled
-salt, black pepper to taste
- Thyme, to taste
- ½ mix of seeds (sesame, pumpkin and chia)
Begin by boiling for 3minutes the peas. Set aside.
Place the couscous in a bowl, cover with hot water, cling film and let it soak for 5 minutes. Then with a fork loosen the couscous.
While these five minutes roll:
Start by cooking the onions in a saute / frying pan with a little olive oil, add the garlic (with skin).
Season with some salt to release some of the onions water.
Once blonde, add the carrot and the courgette and let saute for about 3 minutes (medium heat).
Increase now the heat and add the mushrooms to the saute.
2 minutes later, peas and tomatoes. Season with salt, black pepper and thyme (dried or fresh).
Put this mix in a bowl.
In the same saute, over medium heat, place the pumpkin and sesame seeds for them to release their essential oils (3 minutes).
In the bowl of vegetables add the couscous, involve all fine and place the seeds on top.
Written by Joana Junqueira