Ingredients
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For the Couscous |
| 200 gm |
Suma organic couscous |
| 150 ml |
hot water |
| 300 ml |
FAIRTRADE orange juice |
| 1 |
FAIRTRADE lemon |
| 5 ml |
FAIRTRADE ground cinnamon |
| a pinch of |
salt |
| |
For the stir fry |
| a little |
sunflower oil |
| 2 |
colourful capsicums |
| 1 |
medium onion |
| 3 |
small courgettes |
| 200 gm |
mushrooms |
| 4 |
cloves garlic |
| 2.5 cm approx |
root ginger |
| |
Additions |
| 200 gm dry weight |
Suma Fair Trade aduki beans |
| 1 |
FAIRTRADE mango |
| 4 |
medium tomatoes |
| 100 gm |
FAIRTRADE brazil nuts |
| 50 gm |
Fair Trade cashew nuts |
| lots |
fresh herbs |
| FAIRTRADE |
Sources
Fresh food
Lemons
Mango
Cashew Nuts
Brazil Nuts
Seeds
Sultanas
Fruit Juice
Herbs and Spices
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Method
Preparation
Soak the aduki beans overnight and then cook in the usual way.
Once cooked, discard the cooking water, and wash the beans.
Zest and juice the lemon (I use a grater for the zest and a lemon squeezer for the juice).
Boil the water and warm up the orange juice, and put these together with the couscous,
zest, lemon juice, cinnamon and salt in a large bowl. Allow to marinate for 20 minutes or more.
Meanwhile
De-pith the capsicum and chop into 1 cm pieces.
Trim the courgettes and chop into small chunks.
Peel the mushrooms and chop large.
Peel the mango and cut the flesh into pieces much like the capsicum and mushrooms.
Discard the stone.
Chop the tomatoes into eighths.
Chop the herbs.
Cooking
Stir fry the vegetables in the oil starting with the onion, garlic, ginger, and capsicum for 2 minutes.
Add the courgettes and stir fry 3 minutes.
Add the mushrooms and stir fry 2 minutes.
(Stop there if you like the veg crunchy, go on for another 5 minutes if you like them softer).
Assembly
Add the stir fry veg to the couscous, which should be nicely plumped, and turn gently.
Add the aduki beans, mango, tomatoes and chopped nuts and turn gently.
Add the chopped herbs and check seasoning, adding salt and pepper to taste.
To serve
This dish can be warmed through in a pre-heated oven at Gas Mark 3 for 20 minutes,
or it can be chilled in the refridgerator and served cold.
Variation
If no mango is available, use a handful of sultanas to give a sweet hint.
Substitute 20 ml of mixed seeds (choose from what is in the larder such as sesame, sunflower, hemp, linseed) if you wish to avoid the nuts.
5 ml dried mint plus 5 ml dried basil can be used in place of fresh herbs.
Notes
When chopping vegetables, try to make the pieces much the same size, and for this dish I like the pieces to be bold!
Left over portions do not keep very well as the vegetables tend to go limp.
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