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Roasted vegetable cous cous

Preparation: 10 mins

Cooking: 35 mins

Serves 4, costs under £3.00

Ingredients

  • 1 Red Pepper (160)
  • 1 Yellow Pepper (160g)
  • 1 Courgette (100g)
  • 10 Mushrooms (100g) (Medium sized)
  • 1 Red onion (240g) (Large sized)
  • 2 Tablespoons Vegetable Oil (20g)
  • 1 Pack Couscous (320g)
  • ¾ Pint Water (450ml)
  • 1 Vegetable Stock Cube (7g) (Reduced salt)
  • 3 Tomatoes (255g) (Medium sized)
  • 1 Pinch Ground Black Pepper (1g) (To taste)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 200°C / 180°C fan oven / 380°F / gas mark 6.
  2. Peel the onion and deseed the peppers and then chop along with the courgette and mushrooms. Mix the vegetables with the oil in a roasting tin.
  3. Roast in the oven for 25-30 minutes, turning over after 15 minutes.
  4. Dissolve the stock cube in boiling water. Place the couscous into a heatproof bowl and add the hot stock, stirring to mix. Cover with a lid or plate and leave for 10-15 minutes then stir with a fork.
  5. Chop the tomatoes into chunks, remove the vegetables from the oven and add the tomatoes and couscous to the tin, mix together and add pepper as required.
  6. Return to the oven for a further 5 minutes to heat through, then serve.

Nutritional Information


Per 100g
Per 397g serving (% ref. intake)

Energy Kcals
104.00
413.00 (21.00%)
Energy Kj
437.00
1743.00 (21.00%)
Protein
3.30g
13.10g
Total Fat
2.00g
7.90g (11.00%)
Saturated Fat
0.30g
1.20g (6.00%)
Carbohydrates
19.60g
77.80g
Total Sugars
2.90g
11.50g (13.00%)
NSP Fibre
1.60g
6.40g
Sodium
12.00g
48.00g
Salt
0.03g
0.10g (2.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.