Roasted Vegetables & Chickpeas, Wholewheat

Cous Cous & Halloumi 

There is more and more evidence being published about the benefits of having a diverse gut microbiome - including reducing the risk of certain cancers & diabetes and also improving your mental health, weight management and heart health. One of the ways we can make our gut microbiome more diverse is by increasing the number of plants foods in our diet - this includes fruit, vegetables, legumes, nuts, seeds & wholegrains. This recipe contains 8-9 plant foods, getting you well on your way to the recommended 30 per week !

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Ingredients (serves 4 as a main dish or more people as a side dish):

• 200g wholewheat cous cous

• 1 aubergine

• 1 large red onion

• 2 peppers

• 1 butternut squash

• 2 beetroot

• 1 x 400g tin of chickpeas 

• 2 teaspoons smoked paprika 

• 1 block of halloumi 

• Olive oil

• 1 dessert spoon of wholegrain mustard

• 2 cloves of chopped garlic

• Salt & pepper for seasoning 

• Optional: a handful of rocket per person

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Method:

• Turn your oven to 200 degrees centigrade

• Chop the aubergine, red onion, peppers, butternut squash (skin removed first) and beetroot into 2cm chunks

• Drizzle the vegetables with olive oil and place in the oven for approximately 40 minutes (with the occasional shake to stop them sticking)

• Empty the chickpeas into a sieve and wash thoroughly 

• Pour the chickpeas onto a baking tray & drizzle with olive oil and the smoked paprika. Place in the oven for approximately 20-25 minutes until crispy 

• Boil a kettle and cook the cous cous as per the packet instructions

• Combine 1 tablespoon of olive oil, the wholegrain mustard & chopped garlic 

• Once cooked, mix the vegetables, chickpeas, cous cous and dressing together in a large mixing bowl. Season with salt and pepper to taste

• Chop the halloumi into 1 cm thick slices and place in a pan on the hob (oil is not required). Once brown and crispy on one side, flip over and wait for the same on the other side

• Serve the combined cous cous mixture onto a plate - place halloumi on top and a handful of rocket on the side 

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For those with allergies/ intolerances/ dietary exclusions, here are some suggestions on how to adapt the recipe for your requirements*:​​​

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Coeliac disease/wheat intolerance:

• Swap the cous cous for quinoa (cook as per packet instructions)

• Check the ingredients of your mustard. Some mustards contain wheat and therefore won't be suitable, whereas other will be

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Low FODMAP diet: This recipe is very high in FODMAPs, however there are always way to adapt recipes to make them FODMAP friendly:

• Swap the cous cous for quinoa

• Swap the onion, butternut squash & beetroot for other vegetables - suitable options would include tomatoes, courgette, pumpkin, kale (will need less time in the oven) or broccoli

• Chickpeas are suitable in a small portion only (44g per person) - another tip is to ensure you thoroughly rinse the chickpeas, as this will lower the FODMAP content

• Swap the halloumi for feta - doesn't require cooking just sprinkle on top

• Replace the olive oil & garlic in the dressing with garlic infused oil

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Dairy allergy/lactose intolerance:

• Swap the halloumi for a dairy free/lactose free cheese alternative, or you could replace it with a handful of seeds or toasted pine nuts, both of which would provide protein & an additional plant source

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*Always check food labels for allergens before using ingredients. 

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