Diet & Nutrition Tips / Recipes

Cous Cous / Semolina & Vegetables:

Ingredients:

• fresh ginger (fruit & vegie shop)
• turmeric, coriander, cumin seeds, others you like (supermarket )
• black mustard seeds, asoefitida/hing (Indian/ Asian market/grocers)
• semolina (coarse best) or cous cous (both in supermarket/health shop)

Quantities: based on 2 people

Pre-preparation

1. have all spices ready in advance
2. finely cut/grate fresh ginger - approx. 1 tspn
3. cut vegies
4. boil water in a pot/kettle ( to add to food while cooking)
5. Cous cous (wash 2 large handfuls and drain)
   1. Semolina (dry roast until light brown)

In a saucepan

1. pour in some oil ( olive etc ) - approx 3 tspn or according to recommendation
2. heat oil on low/medium heat
3. 1. Add black mustard seeds - approx ¾ tspn ( have lid on!!!)
   2. Wait until seeds have danced (popped)
   3. Add cumin seeds - ¾ tspn
   4. Add fresh ginger
   5. Add turmeric - approx. ¼ teaspoon
   6. Add asoefitida/hing - 1-2 pinch (small quantity)
   7. Add other spices you wish - coriander, cloves etc
4. add vegies and stir into spices ( brings flavour into)
5. add water (hot) and cook
6. when veggies are 3-4 minutes from being cooked add semolina or cous cous plus enough hot water for the consistency you like
7. stir regularly adding water when needed until cooked - 3-4 minutes
8. *** add salt near end of cooking

*** Notes:

• this is a general guide only - vary to suit
• add chutneys, churnas etc to taste