recipe: cavolo nero & couscous broth

cavolo nero & couscous broth

cavolo nero & chicken stock livened up w/ a bit of fruit & nut couscous - super low calorie

IngredientsMakes: 630g (1)

600g		boiling water
5g		fish sauce
10g	(1)	chicken stock cube
80g		cavolo nero
120g		light fruit & nut couscous	(recipe below)
5g		soy sauce
5g		lime juice
10g		coriander

Method

I used leftovers from [light fruit & nut couscous] or [cauliflower califoria & greens].

If making from scratch make the couscous first.

Remove the centre stalks from the cavolo nero leaves & cut into quarters across the leaf.

Wash the leaves to remove any mud or critters.

Add them, the stock cube & fish sauce to the water and bring to the boil. Simmer with the lid off for 8mins.

Pour the broth out into a warm bowl & add the couscous.

Season w/ soy sauce & lime juice then top w/ coriander. Job done!

Good for 'fasting' days. If I need to bump up the protein, I'll crack an egg on top & microwave it for 2mins.

light fruit & nut couscous

dried fruit & nut couscous, leaning more towards fruit & nut

IngredientsMakes: 350g (2)

225g		cooked couscous	(recipe below)
30g		spinach
15g		flaked almonds
10g		butter
10g		red onion
20g		mange tout
20g		spring onions
15g		dried apricots
20g		dried cranberries
10g		yellow pepper

Method

Put the couscous on first and prep the rest while it hydrates.

Melt some butter in a pan and put the almonds on to toast on a low heat so they don't burn while you wilt the spinach in another pan.

Leave them to cool once tehy're ready.

Brunoise the red onion, fine slice the mange tout & spring onions.

Chop the apricots, cranberries & red pepper.

Use a fork to break up the couscous until no lumps remain then chop the spinach & mix it in.

Add all the ingredients into a warm serving bowl & stri to combine into a warm couscous salad.

cooked couscous

plain couscous

IngredientsMakes: 280g

100g		couscous
180g		boiling water
2g		salt

Method

Couscous is pre-cooked so all you really have to do it rehyrate it properly.

Good rule of thumb is 1.8 times as much boiling water as couscous by weight.

7g per kilo of couscous and water of salt.

Pour the couscous into a pan, and sprinkle with salt then pour the boiling water evenly over the couscous making sure it's completely covered.

Put the lid on the pan to seal the moisture in, leave for at least 20mins on the counter top.

When removing the lid there should be no sign of water.

Drag a fork across the top of the couscous repeatedly to release it into a light grain.

Keep going until there are no lumps. Use as required.

If you are in Hereford check out Growing Local on facebook/meta they currently have all sorts in stock grown right here in Hereford using organic practices!
Sign up for veg box here.