Beef and Vegetable Curry with Orange Couscous and Pappadams

It's good to remember that grain foods are nutritious and filling, and come in a wide variety that can be used in any meal. For example, couscous, rice and pasta are perfect accompaniments to popular winter family meals like casseroles and curries, providing nourishment and wholesome fibre.

Serves 4
Preparation time: 9 mins
Cooking Time: 40 mins

Ingredients:
Cooking oil spray
500g rump steak, cut in thin strips
1 large brown onion, sliced
1 clove garlic, crushed
1/2 cup (125ml) tikka curry paste (we used Sharwoods brand, medium strength)
2 cups (500mls) beef stock or water
3 cups combined chopped vegetables - carrots, cauliflower, baby eggplant, celery
300g canned chickpeas, drained
1/2 cup broccoli florets
1/2 cup chopped beans
1/2 cup low fat natural yoghurt
8 pappadams

Method:
Spray a large non-stick frypan with oil and cook beef over moderately high heat until lightly browned. Remove beef. Reduce heat, spray pan with oil and cook onion over moderate heat for 2 minutes or until soft. Add garlic, curry paste and cook a further minute, stirring continuously. Add stock, 3 cups vegetables and chickpeas, cover and bring to the boil. Reduce heat and simmer for 10 minutes. Add broccoli and beans and simmer, uncovered, for another 5 minutes or until vegetables are cooked. Add beef and yoghurt and simmer, without boiling, until heated through. Serve with orange couscous and pappadams.

Orange Couscous
2 1/4 (565mls) cups orange juice
2/3 cup fresh or frozen peas
2 cups couscous
1 tablespoon chopped fresh mint

Bring juice and peas to the boil in a medium saucepan. Lower heat and simmer 1 minute. Remove pan from the heat, stir in couscous, cover and stand for 5-10 minutes or until all the liquid is absorbed. Stir in mint.

Pappadams
Place pappadams in a circle in the microwave and cook on high for 30 - 40 seconds or until cooked. (Continue cooking in short 10 second bursts so they do not burn.) Alternatively grill on high until golden.

Go Grains - Hearty and Healthy Winter Warmers
Vegetable, Barley and Pasta Soup (with Soy and Linseed Toast)
Bircher Muesli
Beef and Vegetable Curry with Orange Couscous and Pappadams