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Organic Roasted Squash with couscous

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • 1 large butternut squash
  • 1 fresh red chilli
  • 1 tbsp cumin seeds
  • 1 tsp fresh thyme
  • 2 tbsps olive oil
  • 125 g couscous
  • 300 ml Knorr Organic Liquid Vegetable Stock
  • zest and juice of 1/2 lemon
  • 150 g low fat feta cheese
  • 2 tbsp pumpkin seeds
  • salt
  • pepper
  • handful fresh parsley chopped

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

345kcal

Energy (kJ)

1442kJ

Protein (g)

8.5g

Carbohydrate incl. fibre (g)

64.3g

Carbohydrate excl. fibre (g)

56.2g

Sugar (g)

7.9g

Fibre (g)

8.8g

Fat (g)

8.5g

Saturated fat (g)

1.2g

Unsaturated fat (g)

6.8g

Monounsaturated fat (g)

5.3g

Polyunsaturated fat (g)

1.2g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

60mg

Salt (g)

0.15g

Vitamin A (IU)

33793IU

Vitamin C (mg)

84.5mg

Calcium (mg)

181mg

Iron (mg)

3.95mg

Potassium (mg)

1256mg

Total

1381kcal

5768kJ

33.8g

257.0g

224.8g

31.7g

35.2g

34.0g

4.9g

27.3g

21.4g

4.7g

0.0g

0mg

240mg

0.60g

135172IU

337.8mg

723mg

15.79mg

5022mg


  • 1 Preheat the oven to 200°C, 180ºC fan, Gas 6
  • 2 Peel and chop the squash into large chunks, finely chop the chilli, then place everything into a roasting dish
  • 3 Scatter over the cumin seeds and thyme sprigs, then toss together with 2 tablespoons of oil
  • 4 Season with sea salt and roast for 20 to 30 minutes, or until cooked and lightly golden, turning halfway
  • 5 Heat the Knorr stock to boiling and pour over the couscous placed in a bowl
  • 6 Cover the bowl with foil or plastic film and leave it for 10 minutes
  • 7 Toast the pumpkin seeds in a frying pan with a splash of oil. Place on a paper towel and season with a little salt
  • 8 Uncover and fluff the couscous with a fork, stir in the lemon zest and juice and the roasted squash
  • 9 Serve scattered with the pumpkin seeds,crumbled feta and chopped parsley