Baked couscous with chunky chilli vegetable sauce
Baked Couscous with Chunky Chilli Vegetable Sauce Recipe
Introduction
The Baked Couscous with Chunky Chilli Vegetable Sauce is a delightful and nutritious dish that combines the fluffy texture of couscous with the bold flavors of a spicy vegetable sauce. This recipe is perfect for those seeking a hearty yet healthy meal option. It's versatile enough to serve as a main course or a side dish and is sure to impress with its vibrant colors and rich flavors.
History
Couscous, a staple in North African cuisine, has been enjoyed for centuries. Its origins can be traced back to the Berbers of Algeria and Morocco. The addition of a chilli vegetable sauce is a modern twist, incorporating elements from various cuisines to create a dish that is both comforting and exciting. This recipe represents a fusion of traditions, showcasing the adaptability and global appeal of couscous.
Ingredients
- 227 g (8 oz) pre-cooked couscous
- 4 medium eggs, beaten
- 227 g (8 oz) fat-free natural fromage frais
- 2 tbsp freshly chopped chives
- salt and freshly ground black pepper
- 1 large courgette
- 2 baby aubergines
- 142 ml (0.25 pt) vegetable stock
- 397 g (14 oz) can chopped tomatoes with garlic
- 0.5 - 1 tsp hot chilli powder
- fresh chives to garnish
How to prepare
- Preheat the oven to 180°C/350°F/Gas 4. Soak the couscous according to the instructions on the packet, then place it in a mixing bowl.
- Stir in the eggs, fromage frais, chives, and plenty of seasoning. Mix well and transfer the mixture to a small non-stick baking tin lined with baking parchment. Press down firmly and bake in the oven for 25-30 minutes until firm and lightly browned. Allow it to stand for 10 minutes.
- Meanwhile, prepare the sauce. Trim and finely dice the courgette and aubergines, then place them in a saucepan with the stock. Bring it to a boil, cover, and simmer for 5 minutes. Stir in the tomatoes, chili powder to taste, and seasoning. Bring it to a boil again and simmer for an additional 5 minutes until thick and tender.
- Cut the couscous into wedges and serve with the sauce, garnished with fresh chives and sprinkled with more ground black pepper if desired.
Variations
- For a vegan version, substitute the eggs with a flaxseed or chia seed mixture and use a dairy-free yogurt alternative in place of fromage frais. To add more protein, consider incorporating chickpeas or lentils into the sauce.
Cooking Tips & Tricks
To ensure the couscous is perfectly fluffy, be sure to soak it according to the package instructions before baking. For the vegetable sauce, simmering the vegetables before adding the tomatoes and chili powder allows them to soften and absorb the flavors better. Using fromage frais in the couscous mixture adds creaminess without the heaviness of cream, making the dish lighter.
Serving Suggestions
This dish can be served on its own or accompanied by a simple green salad for added freshness. For a more substantial meal, consider serving it with grilled chicken or fish.
Cooking Techniques
Baking the couscous mixture allows it to set and develop a slightly crispy top, while simmering the vegetables for the sauce ensures they are fully infused with flavor. These techniques contribute to the dish's appealing texture and taste.
Ingredient Substitutions
If fromage frais is not available, Greek yogurt or sour cream can be used as substitutes. For a gluten-free version, quinoa or rice can replace couscous.
Make Ahead Tips
The couscous base and vegetable sauce can be prepared in advance and stored in the refrigerator for up to two days. Reheat in the oven or on the stovetop before serving.
Presentation Ideas
Serve the baked couscous in wedges with the sauce spooned over the top. Garnish with fresh chives and a sprinkle of chili flakes for an extra kick of heat and color.
Pairing Recommendations
A light, crisp white wine or a citrusy wheat beer complements the flavors of this dish beautifully. For a non-alcoholic option, consider a sparkling lemonade or iced herbal tea.
Storage and Reheating Instructions
Leftovers can be stored in an airtight container in the refrigerator for up to three days. Reheat in the oven or microwave until thoroughly warmed through.
Nutrition Information
Calories per serving
A serving of Baked Couscous with Chunky Chilli Vegetable Sauce contains approximately 350-400 calories. This makes it an ideal choice for those managing their calorie intake without sacrificing flavor or satisfaction.
Carbohydrates
This dish is a good source of carbohydrates, primarily from the couscous and vegetables. A serving provides approximately 45-55 grams of carbohydrates, which is about 18% of the daily recommended intake. Carbohydrates are essential for energy, making this dish an excellent option for fueling your day.
Fats
The fats in this recipe come mainly from the eggs and fromage frais. A serving contains about 10-15 grams of fat, with a balance of saturated and unsaturated fats. This moderate fat content contributes to the dish's satiety factor without making it overly heavy.
Proteins
Proteins are well-represented in this dish, with each serving providing approximately 15-20 grams. The eggs and fromage frais are excellent protein sources, contributing to muscle repair and growth. This makes the dish a great option for post-workout meals or for those looking to increase their protein intake.
Vitamins and minerals
The vegetables in the sauce are rich in vitamins A and C, potassium, and dietary fiber. These nutrients support immune function, heart health, and digestion. Additionally, eggs are a good source of B vitamins and selenium, further enhancing the nutritional profile of this dish.
Alergens
This recipe contains eggs, which are a common allergen. It is also important to note that couscous is made from semolina wheat, making it unsuitable for those with gluten sensitivities or celiac disease.
Summary
Overall, Baked Couscous with Chunky Chilli Vegetable Sauce is a balanced and nutritious meal. It offers a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a flavorful way to enjoy a variety of nutrients while indulging in the rich tastes of a global-inspired dish.
Summary
Baked Couscous with Chunky Chilli Vegetable Sauce is a versatile, nutritious, and flavorful dish that brings together the best of global cuisines. Whether you're looking for a satisfying main course or a hearty side dish, this recipe is sure to delight with its combination of textures, flavors, and health benefits.
How did I get this recipe?
I can still remember the exact moment I discovered this recipe for baked couscous with chunky chili vegetable sauce. It was a warm summer day, and I was visiting my friend Maria in her beautiful garden. As we sat under the shade of a large oak tree, sipping on iced tea and chatting about life, Maria suddenly got up and disappeared into her kitchen.
A few minutes later, she emerged with a steaming hot dish that smelled absolutely heavenly. "I made this for lunch today," she said with a smile, "It's my grandmother's recipe. Would you like to try some?"
I eagerly accepted, and with the first bite, I knew I had just discovered something truly special. The couscous was light and fluffy, perfectly complemented by the rich and flavorful chunky chili vegetable sauce. It was a symphony of tastes and textures that danced on my palate, leaving me craving for more.
Maria saw the look of pure bliss on my face and chuckled. "I knew you would love it," she said, "My grandmother used to make this for us all the time when we were kids. It's a family favorite."
I begged Maria for the recipe, and she happily obliged. As she wrote down the ingredients and instructions for me, I couldn't wait to get home and try it out for myself. And so began my culinary journey with this delicious dish.
Over the years, I have made this baked couscous with chunky chili vegetable sauce countless times, each time adding my own little twist to it. Sometimes I would throw in some extra veggies or experiment with different types of chili peppers to give it an extra kick. But no matter how I tweaked the recipe, the essence of it always remained the same – a comforting and satisfying meal that never fails to impress.
I have shared this recipe with friends and family, passing it down from generation to generation just like Maria's grandmother did. It has become a staple in our household, a dish that brings us together and creates lasting memories.
As I sit here reminiscing about that fateful day in Maria's garden, I can't help but feel grateful for the gift of this recipe. It has not only brought joy and deliciousness into my life, but it has also connected me to my past and the wonderful traditions of my family.
So the next time you find yourself craving a hearty and flavorful meal, why not give this baked couscous with chunky chili vegetable sauce a try? I promise you won't be disappointed. And who knows, maybe one day you'll pass it down to your loved ones, creating your own culinary legacy for generations to come.