Once Upon A Nerdy Eater

A place for all kinds of food, crafts and general nerdery

Roast Vegetable and Quorn Couscous with Tomato Sauce

Hi all,

This last week has been one of those weeks where loads of stuff is happening, but nothing is currently completed. So I currently have 2 projects on the go, a piece of coursework to write and another project I am moodboarding and sketching designs for. I was getting a bit fed up with pasta and potatoes for my emergency go-to carbs, so this week I made a bowl of couscous to dip in to for dinners and lunches. I also made a tomato sauce to go with it and served it with quorn fillets.

This couscous recipe easily feeds 4 people

1 red bell pepper
1 green bell pepper
190g dried couscous
2 tsp . mixed herbs
1 tsp. ground ginger
~ 190ml boiling water
2 tsp salt.
Fry light

1) Pre-heat oven to gas mark 6/200 C/400 F

2) Spray a casserole dish with the fry light (or alternative cooking spray).

3) Chop up the peppers and add to the dish. I normally throw in a few cloves of garlic at the same time (mmmm, roast garlic hehe)

4) Place the dish in the oven for 30 mins. Turn them after 15 mins.

5) Meanwhile, in a bowl place the couscous, mixed herbs, salt and ginger. Mix slightly to distribute the flavours.

6) Boil the water and measure out the amount. It’s always best to boil more than you think you will need.

7) Pour the water over the couscous until it JUST covers it. Place a lid or a chopping board over the top of the bowl and leave for 5 mins.

8) When the couscous has puffed up and absorbed the water, lightly run a fork through it to loosen the grains. Add the roasted vegetables to the couscous and mix to evenly disperse.

As I said, I served mine with a tomato sauce, over quorn fillets. This also serves 4. As this cooks at the same temperature as the roast peppers, this meal is easy to time together 🙂
Tomato Sauce
8oog tinned chopped tomatoes
6 tbsp. tomato puree
4 quorn or chicken fillets.
100g white onion (diced)
2 garlic cloves (crushed)
100g mushrooms
200ml red wine
fry light or oil

1) Pre-heat the oven to gas mark 6/200 C/400 F.

Lightly spray the dish with frylight and place the quorn or chicken in the dish.

In a saucepan, a few squirts of fry light or 1 tbsp. oil.

2) Over a medium heat, lightly cook off the onion and garlic until translucent rather than coloured.

3) Add the mushrooms and continue to cook for a further 2 mins.

4) Add the chopped tomatoes and the wine. Increase the temperature and allow to come to a boil.

5) Reduce the heat and add the tomato puree. Stir through.

6) Pour the sauce over the fillets and place in the oven for 20 – 25 mins.

Here come the stats:

Couscous – Per serving

Cals: 209
Fat: 0g
Iron: 5g
Carbs: 43g
Protein 7g
Sugar: 0g
Price: 55p

Quorn and Sauce – Per serving

Cals: 171
Fat: 1g
Iron: 3g
Carbs: 19g
Protein: 12g
Sugar: 13g
Price: 77p

sam_0716

Hope you guys enjoy 🙂

Cheers for now

Nys

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