Ital Ackee Couscous

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(Read here about what Ital food is…)

 

Ackee? Gazuntite! No, it’s not a sneeze, so what the heck is ACKEE?!!! Well, first off its YUMMY GOODNESS! But it’s also the national fruit of Jamaica, originally from West Africa. Although it is a fruit, it acts more as a Vegetable, and tastes so as well. Its loaded with fatty acids, minus the cholesterol & saturated fat. It has the delightful texture of a creamy, ripe avocado. Its high in protein making is a natural fit for Vegetarians and Vegans. So eat up, and feel proud that you are putting something great into your tummy!

Ital Ackee Couscous

Ingredients:

1.5 cup Vegetable  (or Chicken) Broth
1/2 tsp Salt free Curry (or Jamaican curry, then omit salt)
1 tbsp Fresh Thyme, leaves removed from stems
1 cup uncooked Israeli Couscous
 
2 tsp coconut oil (or EVOO)5f799fc3-16b2-4876-9957-81932b908272_zpse2a1d1da
1 1/2 cups Cauliflower,(1/2 small head) cut into 1-inch pieces (very small)
1/2 cup shredded carrots (rough chopped)
1/3 cup leek, cut in half lengthwise, then sliced thinly (see Chef’s note on how to clean)
3 green onions (or 2 large), whites sliced thin and green parts cut into 2 inches
1 clove garlic, minced
1/4 cup Vegetable (or chicken) broth, + 1-3 tbsp maybe
1 can Ackee, drained
Salt to taste, optional
 
(Chef’s Note: Leeks are grown in sandy soil and therefore tend to have dirt wedged in between its layers. Hold the leek at the darkest end. Make one long cut lengthwise. Then slice vertically as normal. Place sliced leek into a large bowl of cold water. Use fingers to break the rings apart. Given them a good shake in order to loosen the dirt. Then allow the sliced leeks to sit at the top of the water for 5-10 mins. All the dirt will fall to the bottom of the bowl. Then just scoop the now cleaned leeks off the top and toss them into your pan!)
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Method:

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1.  Bring the 1.5 cups of broth, curry powder, and thyme to boil over medium high heat.

2.  Once boiling, add the couscous and give a quick stir. Lower heat to med-low (about #3 on the dial) and cook uncovered 6-10 min, or until liquid is evaporated.

3.  Remove from heat and let sit until ready to use.

Vegetables-

1.  In a medium non-stick pan, heat coconut oil over medium high heat. Saute the cauliflower, carrot, leek, and green onions for about 5 minutes, stirring to make sure none of the ingredients brown.b77b1a97-ff58-47ae-a1a1-da2c6d2a891a_zps6941e5b2

2.  Add broth & garlic, then cook for 1 minute.

3.  Lower heat to medium low (#3 on the dial) and cook 7-9 minutes, stirring occasionally. Add broth as needed 1-2 tbsp at a time in order to keep ingredients moist while cooking until all ingredients are cooked through.

4. Add couscous to the pan, and stir  to combine. Add salt to taste, (typically 1/4-1/2 tsp, depending on how salty your broth of choice is. I found I didn’t need any at all.)B3FF25FA-A58B-45E2-A049-5BB723674CDF-3405-000005A9C527419D_zps37245d00(1)

5. Once couscous in well incorporated, add  the Ackee to the pan. Gently fold into the couscous mixture being careful not to turn the Ackee to mush.

Serve hot, and enjoy because “Everything will be alright!”

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