One-pan mediterranean prawn couscous
A sure family favourite.
Quick to prepare and cook, and very adaptable. The garnishes can easily be left out and all the fresh ingredients can be switched out for frozen alternatives.
Wrap up and refrigerate, and the leftovers will keep well for the next day.
Difficulty level: Beginner
Serves: 6 people
Prep time: 5 minutes
Cooking time: 15 minutes
Typical values per serving:
Energy 1222kJ, 290kcals | Fats 7.4g | Saturated Fat 1g | Carbohydrate 34g | Sugars 6g | Protein 19g | Salt 1.8g | Fibre 5g
1 small onion
2 cloves garlic
1 tablespoon olive oil
½ tspn black pepper
½ tspn dried oregano
½ tspn dried thyme
50g black olives - pitted and halved
350g fresh or frozen prawns - raw, peeled & cleaned
225g couscous - ideally wholewheat
400g chopped tinned tomatoes
200g baby spinach - fresh or frozen
½ cup garden peas
1 cup cherry tomatoes - halved
350ml stock - made with half a vegetable stock cube or just water
½ bunch fresh parsley
1 lemon - cut into wedges
Halve the onion and finely slice length ways. Crush the cloves of garlic (using a garlic press, a pestle and mortar, or by crushing on a chopping board) or slice length ways as thinly as possible.
In a wide non-stick pan, heat the olive oil over a medium heat. Add the onion and garlic and cook for 4-5 minutes, until soft and golden brown. Season with pepper and scatter the dried herbs. Cook for 1 more minute until the onions are fragrant. Stir in the chopped olives (save a small amount for garnishing) and the raw prawns. Continue to stir until the prawns are a light pink (this will not take long, about 1 minute).
As the prawns begin to cook, add the chopped tomatoes to the pan and raise the heat under the pan to a medium-high temperature. When it starts to simmer, add the stock and bring to a boil.
Add the spinach, peas and cherry tomatoes to the pan with the couscous. Give the pan a quick stir, cover with a lid and remove from the heat. Leave the pan undisturbed for 5-6 minutes. Remove the lid, the couscous will have absorbed most of the liquid and plumped up to double the size.
Serve in the pan, scattering the remaining olives on top and with chopped parsley and lemon wedges on the side.