Ingredients

Low calorie cooking spray

1  large onion, finely chopped

2  garlic cloves, crushed

1cm piece fresh ginger, grated

             2 tsp ground cumin                                                                           

1  tsp ground coriander

2  tsp ground cinnamon

1 tsp turmeric

1  tsp dried chilli flakes

400g can chopped tomatoes

2  carrots, peeled and cut into bite-size pieces

2 courgettes, cut into bite-size pieces

1 red pepper, deseeded and cut into bite-size pieces

300g butternut squash, peeled and cut into bite-size pieces

255ml vegetable stock

300g dried couscous

Salt and freshly ground black pepper

A handful of fresh coriander, finely chopped

A handful of fresh mint leaves, finely chopped

Method

1.           Spray a large, non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the onion and stir fry for 4-5 minutes.

2.           Add the garlic, ginger, spices, chilli flakes, vegetables and stock. Bring to the boil and then reduce the heat to low. Cover and simmer for 20 minutes, or until the vegetables are tender.

3.           Meanwhile, place the couscous in a large, heat-proof container. Season and pour over boiling water just to cover. Cover with a lid and allow to stand for 10-12 minutes, or until all the liquid has been absorbed.

Serve with the stew.