Za’atar-roasted vegetable pilaf

Serves 4

Prep Time 15 min

Cooking Time 40 min


  • 700g butternut squash, peeled and cut into 1.5cm cubes
  • 1 large red pepper, cut into 1.5cm pieces
  • Cooking oil spray
  • 2tsp za’atar spice blend (from the spice aisle at supermarkets)
  • 1 large courgette, cut into
  • 1.5cm cubes
  • 1tbsp olive or avocado oil
  • 1 red onion, finely chopped
  • 1tsp reduced-salt vegetable stock powder
  • 2 garlic cloves, crushed
  • 1 chilli, finely sliced, or a good pinch dried chilli flakes
  • 400g tin lentils in water, drained
  • 160g wholemeal couscous
  • 4tbsp roughly chopped fresh flatleaf parsley
  • 100g low-fat Greek yogurt, to serve


  1. Heat the oven to 200°C/fan 180°C/gas 6 and line a large baking tray with baking paper. Put the squash and pepper in the tray and spray with oil, then toss with the spice blend. Roast for
    35 min, adding the courgette to the tray for the final 15 min. The vegetables should be tender and golden once cooked.

  2. When the veg are almost ready, heat the olive oil in a large pan over a medium heat. Add the onion and cook, stirring, for 5 min or until soft. Combine the stock powder with 275ml boiling water in a small heatproof bowl.
  3. Add the garlic and chilli to the pan and cook, stirring, for 1 min or until fragrant. Stir in the lentils, then add the stock and couscous. Bring to a simmer, then cover the pan, remove from the heat and leave to steam for 3 min.
  4. Fluff the couscous with a fork to separate the grains, then stir through the roasted vegetables and half the chopped parsley. Season the pilaf with ground black pepper, then divide among 4 bowls and serve garnished with the remaining parsley and a dollop of Greek yogurt.

Nutrition per serving

Read more on how we calculate nutrition.
330 15.7g 6g 1.4g 11.8g 14.5g 0.3g 145mg 54.2g 5.6mg

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