Recipe posted on: 15 January 2015

Diabetes Friendly Recipe
Healthy recipe for people with diabetes. Low GI Recipe
Healthy recipe with a low glycemic index. Low fat Recipe
Healthy and delicious low fat recipe. Low carbohydrate Recipe
Healthy and flavoursome recipe low in carbohydrates. Dairy Free Recipe
Dairy free recipe for people with lactose intolerance. Gluten free Recipe
Gluten free recipe for people with gluten intolerance. Vegan Recipe
Healthy and tasty vegan recipe that contains no animal products. Heart Healthy Recipe
Heart healthy recipe to nourish your heart. Vegetarian Recipe
Healthy vegetarian recipe (the recipe may contain dairy or eggs only).

his is a very filling, but nutritious recipe healthy for all the family and very quick to prepare. This recipe is high in fibre, low in sodium and high in iron.

Ingredients

• 200g wholewheat cous cous (use 100g rice or lentils for a gluten-free variation)
• 100g wholegrain quinoa
• 3 carrots, cut into 2-3cm thin sticks
• 1 eggplant, cut into small cubes
• 1 red (Spanish) onion, chopped finely
• 3 cloves garlic, crushed and chopped finely
• 12-16 snow peas, cut julienne
• 4 tsp sesame seeds
• 4 tsp pine nuts
• 1 vegetable stock cube (use an organic one)
• Olive oil
• Fresh coriander leaves

Method

1. Finely chop the garlic and onions and to a pan with some olive oil.
2. Saute the garlic and onion at medium heat until they are translucent.
3. In a pan, add 3 cups of water to the quinoa with a pinch of salt and a small amount of olive oil and boil until the quinoa opens a little (about 5-7 minutes) with the lid on, checking on the quinoa to see when it is finished.
4. Meanwhile, add 200g cous cous with about 2-3 teaspoons of olive oil, the stock cube and 300ml of boiling water and let simmer uncovered for about 1 minute, after which you need to turn off the heat and place a lid on the pan. After about 4-5 minutes of this, fluff the cous cous with a fork and set aside.
5. Add the carrots to the pan with the garlic and onion and saute for a few minutes.
6. Add the eggplant to the pan and sauteed a little more. Add a little olive oil and/or water if there is not enough liquid to get the eggplant cooked properly.
7. Drain the quinoa and add it to the pan with the cous cous.
8. In a large serving bowl, add the quinoa/cous cous, then slowly add the vegetables and mix through thoroughly.
9. Serve immediately, topped with the snow peas, some chopped coriander, a sprinkle of sesame seeds and pine seeds.

Try to use organic ingredients as this will be much more tastier and healthier.

To make this a totally vegan recipe, use either 100g rice or 100g red lentils instead of the cous cous.