½ onion – finely diced
2 garlic clove – finely chopped
2 tsp Mediterranean blend
½ tin chopped tomatoes
100g cherry tomatoes – stems removed
50g couscous (or gluten-free grain i.e basmati rice or quinoa)
Optional – extra virgin olive oil, mozzarella, parmesan, pesto, fresh basil, green salad, chopped salad, feta, flaked almonds
|Wash & prepare vegetables as described, pre-heat oven to 160’C.|
In a saucepan over medium heat sweat onion with a little oil until soft and translucent (3-4 mins).
Add the garlic and cook for a further minute.
Now, add Mediterranean blend, be careful not to make too much smoke (turn the heat down if needed).
Add the tin of chopped tomatoes bring to a simmer cover with a lid and leave on a very low heat for at least 10 minutes this allows the flavours to develop.
Meanwhile, place the cherry tomatoes on a suitable oven tray and drizzle with oil salt and pepper before placing in the oven for 8-10 minutes, after which they should be soft and ready to burst.
Finally, add water and couscous to the tomato pan and bring back to a simmer and cook for a further 6-8 minutes stirring occasionally until the couscous is cooked and tender.
Check the stew before serving in a bowl topped with the roasted tomatoes, perfect with a crunchy green salad on the side.