Nutty Grain Pilaf, Convenience-style
This is a quick-fix version of another recipe elsewhere on the site – it uses healthy ready-mades so is perfect for those busy days! Wheat couscous and frozen peas each offer a surprising range and amount of nutrients, including protein, calcium and iron and are economical cupboard and freezer staples. Alternatively, use a ready-to-eat grain that’s wheat or gluten-free if that’s your preference. There are lots out there!
Ingredients
- 1-2 packs dried instant couscous (or use sachets of ready-cooked grains if you don’t want wheat). Many are vegan but others aren’t, so read the labels. Here’s a useful link from My Vegan Supermarket
- 1 mixed stir-fry pack containing onion, pepper and anything else you like
- 1 tbsp oil
- 1 tsp cumin
- 1 tsp turmeric
- 225g/8oz frozen peas
- Juice of 1 lemon
- Fresh or freeze-dried mint, ½-1 packet according to taste
- Roasted or raw nuts to sprinkle on top, eg hazelnuts, slivered almonds, cashews. Alternatively, use seeds such as sunflower, pumpkin or a mixed type of your choice
- Green salad to serve
- Plain vegan yoghurt if desired
Instructions
- Make the couscous according to the packet instructions – this usually involves pouring boiling water over the mixture in a heat-proof bowl. If you’re using a ready-to-eat grain in a packet, just warm through in the microwave or on the stove.
- Cook the peas – in a saucepan or in the microwave until just tender. Set aside.
- In a wok or large frying pan, heat the oil then quickly fry up the stir-fry pack for a couple of minutes – you want the veg to have texture. Stir in the cumin and turmeric and fry them in for about a minute. Remove from the heat.
- Mix the couscous, peas and cooked vegetable mixture together. Add the lemon juice and mint and stir in well.
- Serve in bowls with the nuts or seeds on the top and the salad on the side. Spoon plain vegan yoghurt on top if using.
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