Vegetable hotpot with couscous

Vegetable hotpot with couscous

* EGG FREE  *NUT FREE * VEGETARIAN  *SOY FREE * CAN BE PREPARED EARLY

Ingredients

6 serves

25 serves

60 serves

Brown onion

1 small

1 large

2 large

Cauliflower

¼ small

1 small

2 large

Carrot

1 medium

4 medium

10 medium

Zucchini

1 medium

4 medium

10 medium

Canola or olive oil

1 tablespoon

2 tablespoons

3 tablespoons

Sweet paprika

½ teaspoon

2 teaspoons

1 tablespoon

Reduced salt canned tomatoes 

1 x 400g can

2 x 810g cans

4 x 810g cans

Tomato paste
(no added salt)

1 tablespoon

3 tablespoons

6 tablespoons

Chickpeas (canned)

1 x 400g can

 4 x 400g cans

9 x 400g cans

Water

250mL

1 litre

2.5 litres

Couscous (uncooked)

1 ½ cups

6 cups

15 cups

Natural yoghurt

¼ cup

1 cup

2 ½ cups

Method

  1. Peel and finely dice onion.
  2. Cut cauliflower into small florets.
  3. Cut carrot and zucchini into small pieces.
  4. Heat oil in a large pot over medium heat. Add onion and cook for 3 to 5 minutes, until soft but not brown.
  5. Add sweet paprika, tomatoes and tomato paste. Stir and bring mixture to a simmer.
  6. Drain and rinse chickpeas.
  7. Add vegetables, chickpeas and water to the pot. Stir to mix.
  8. Cover and cook for 30 to 40 minutes (until all vegetables are soft).
  9. Cook couscous according to packet instructions.
  10. Serve hotpot with a spoon of natural yoghurt and couscous.

 

Each serve provides

  • ½ children’s serve of meat/ alternatives* (chickpeas)
  • 1 children’s serve of vegetables**
  • 1 children’s serve of grains*** (couscous)
  • A good source of vitamin C
  • A source of iron

 

Allergy modifications

  • For a milk protein free or low lactose option, omit the yoghurt.
  • For a gluten/wheat free option, replace couscous with polenta or rice.

 

Tip

  • When serving this recipe for lunch, offer another food that includes at least half a serve of lean meat, poultry, fish or an alternative at another time during the day to ensure children meet their requirements for lean meat and alternatives. Some options include:
  • For variety, serve hotpot with rice, pasta or polenta instead of couscous.
  • This recipe can be cooked in the oven after Step 4. Transfer mix to a large oven dish, cover and cook for approximately 1 hour in an oven preheated to 180°C. 

 

* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome. 

Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.