A quick and simple vegetable stir fry recipe that is so healthy you can eat it everyday, making as little or as much as you need for each meal. Couscous is a store cupboard staple perfect for days when you don’t have much time to cook.
- Couscous –2cm of dry grains into a dessert/cereal bowl per person
- Seasonal green vegetables include broccoli, cabbage and cauliflower, allow a good handful of vegetables for each person
- Organic soya sauce, 2 spoonfuls per person
- Sunflower seeds, 1 handful per person
Portobello Wholefoods just under the Westway sell a delicious Japanese soya sauce, and you can pick up some sunflower seeds and organic sesame oil while you’re there.
To make the stir fry:
- Add a swirl of oil to a frying pan over a medium to high heat.
- Chop up the green vegetables into pieces roughly an inch by two inches in size and add them to the oil in the pan.
- Add 2 tablespoons of soya sauce per person to the vegetables and stir. Start making the couscous, see steps below.
- Turn the vegetables in the pan, and add a handful of sunflower seeds per person and stir in. Return to stage (3) of the couscous.
- Take vegetables off the heat after about 7 minutes stir frying.
To make the couscous:
- Add dry couscous grains to a bowl and gently shake the bowl to even out the surface (allow 2cm per bowl, or more if you want to save some for lunch the next day).
- Add boiling water to just cover the level of the grains’ surface.
- Cover the bowl with a plate and leave for 3 minutes for the water to absorb, return to the pan to stir the vegetables, see step (4).
- The couscous should have absorbed all the water you added. Drizzle olive or sesame oil over the grains, using a fork, break up the grains, and fluff them up, working quickly to avoid losing the heat. Re-cover the bowl and leave the grains to soften for another minute or two, by which time your vegetables should be ready, see vegetables step (5).
- Add the vegetables to the couscous in the bowl and serve.
You can add a spoonful of humous for an extra treat, alternatively, you can swap the couscous for rice. Brown rice might need introducing to your diet gradually, as it is hard to digest when you’re not used to it.
This recipe was provided by Farm the City, a local gardening group based in North Kensington who have been working with local people to create and maintain the community orchard opposite Thompson House.
If you are an enthusiastic gardener and want to get involved with maintaining the orchard, monthly sessions are held on the second Saturday of the month from 10am – 1pm. Contact Patricia Poorman on 0300 456 2099 for more information.