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Sardine And White Bean Stew With Couscous

recipe 30 min
Total 608 Kcal 33 g protein 75 g carbs 20 g fat

Ingredients for serving

  • 99 g Sclafani Portuguese Sardines .. 1 x serving (3.5 oz)
  • 35.8 g Beans, white, mature seeds, .. 0.2 x cup (6.3 oz)
  • 55 g Carrots, raw 0.5 x cup grated (3.9 oz)
  • 43.5 g Fennel, bulb, raw 0.5 x cup, sliced (3.1 oz)
  • 28.4 g Tomatoes, crushed, canned 1 x ounce (oz)
  • 7 g chopped Garlic 1 x tbsp (0.2 oz)
  • 0 g Crushed red pepper flakes 1 x 1 tsp (0 oz)
  • 4 g Oil, olive, salad or cooking 1 x tsp (0.1 oz)
  • 0 g Spices, parsley, dried 1 x tsp (0 oz)
  • 0 g Salt, table 1 x dash (0 oz)
  • 2 g Spices, pepper, black 1 x tsp (0.1 oz)
  • 28.4 g Couscous, dry 1 x ounce (oz)
  • 56.8 g Water 2 x ounce (oz)

Instructions

  • Bring the water to a boil. Stir in salt and couscous and turn off the heat. Let it stand for 5 minutes. Drain and set aside.
  • Heat the oil in a skillet. Add garlic, carrots, and fennel. Cook for 1-2 minutes until soft.
  • Add tomatoes, chili flakes, beans and sardines. Stir and cook for 5 minutes.
  • Add parsley, salt and pepper. Mix well and cook for another 2 minutes.
  • To serve, ladle couscous in a bowl and top with stew.

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