Quick one-pan mince with couscous and peas
~15 minon the hobFusionDairy-free
698kcal
44 gprotein
67 gcarbs
24 gfat
12 gfibre
The numbers are for one adult serving, based on someone who burns about 2,550 kcal a day. The app scales the portion to you and to everyone at the table.
| of the pot | kcal | protein | |
|---|---|---|---|
| Tombulking | 49% | 921 | 55 g |
| Emmagetting lean | 27% | 508 | 36 g |
| Jackgrowing | 24% | 445 | 29 g |
Sample household. Numbers worked out by the app’s model.
Ingredients
Serves
- Lean beef mince (max 12% fat)140 g
- Couscous55 g
- Frozen peas100 g
- Passata — 500 g½ pack
- Extra virgin olive oil1 tsp
- Lean beef mince (max 12% fat)280 g
- Couscous110 g
- Frozen peas200 g
- Passata — 500 g½ pack
- Extra virgin olive oil2 tsp
- Lean beef mince (max 12% fat)560 g
- Couscous220 g
- Frozen peas400 g
- Passata — 500 g1 pack
- Extra virgin olive oil25 ml
From your store cupboard
Dried oreganoBlack pepperSaltSmoked paprikaGround cumin
Method
- Fry the mince in the oil 7 minutes, breaking it down with a wooden spoon so it stays fine.
- Add a teaspoon of cumin, a teaspoon of smoked paprika and the oregano, season with salt and pepper and fry a minute.
- Add the passata and 150 ml water and the peas, and cook 4 minutes.
- Tip the dry couscous straight into the pan, stir and turn the hob off. Cover it.
- Leave it 6 minutes. The couscous takes up the sauce rather than water — and that’s the whole difference from cooking it separately.
- Fry the mince in the oil 7 minutes, breaking it down with a wooden spoon so it stays fine.
- Add a teaspoon of cumin, a teaspoon of smoked paprika and the oregano, season with salt and pepper and fry a minute.
- Add the passata and 300 ml water and the peas, and cook 4 minutes.
- Tip the dry couscous straight into the pan, stir and turn the hob off. Cover it.
- Leave it 6 minutes. The couscous takes up the sauce rather than water — and that’s the whole difference from cooking it separately.
- Fry the mince in the oil 7 minutes, breaking it down with a wooden spoon so it stays fine.
- Add a teaspoon of cumin, a teaspoon of smoked paprika and the oregano, season with salt and pepper and fry a minute.
- Add the passata and 600 ml water and the peas, and cook 4 minutes.
- Tip the dry couscous straight into the pan, stir and turn the hob off. Cover it.
- Leave it 6 minutes. The couscous takes up the sauce rather than water — and that’s the whole difference from cooking it separately.
How to tell it’s done
- Lean beef mince (max 12% fat) — Done when no red lumps are left and the meat is brown right through. Break it up with a wooden spoon so it doesn’t clump together.
Allergens: Cereals containing gluten (1)
