For one person - easily doubles.
Dried ready to eat Apricots, chopped 30 g 55 cal
Napolina - Tinned Chopped Tomatoes, 200 g 44 cals
half Onion - chopped, 40 g 17 cals
Garlic - 1 or two peeled chopped cloves to taste 5 cals
Mccormick - Coriander, Ground, 1 tsp. 5 cals
Spices - Cumin, 1 tsp 8 cals
Generic - Red Chilli Powder, 0.33 tbsp 8 cals
Spices - Saffron, 1 tsp 2 cals
Generic - Lemon - Preserved lemon, rind only of 1 lemon, chopped
Generic - Fresh Mint Leaves, 10 g 7 cals finely chopped
Handful fresh coriander leaves (optional)
Ras El Hanout, 1 tsp 8 cals
Tinned chickpeas 100 gr drained eight 120 cals
Butternut squash, peeled and diced 100g 40 cals
Boil (unsalted water) or roast squash till a bit soft. Put all ingredients in a casserole or slow cooker and bring to boil, stirring. Leave on a slow simmer for half-to one hour, checking to make sure it doesn't boil dry.
Instead of all the individual spices, if you can get 'Gourmet Garden Moroccan seasoning' it makes an easy alternative. If you can't get the preserved lemons, send me a Pm and I can help!
Total cals 333 per person. Total carbs 38g. Fibre 10g (my fitnss pal)
Very tasty and filling. You could serve with couscous, but I just have 'as is'.
Yes, it seems a lot of work, but worth it!