Spinach and ricotta stuffed shells
Pasta shells filled with spinach and ricotta beneath a tomato sauce.
About 55 min · 540 kcal · 30 g protein per serving
Vegetarian
Cauliflower and chickpea couscous with mint yoghurt
Roasted cauliflower and chickpeas with couscous and mint yoghurt.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the cauliflower is tender in 25 to 30 minutes
- Photograph the finished plate
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 400 kcal
- per serving
- Protein
- 18 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, milk.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan). Toss the cauliflower and chickpeas with the oil and cumin on a lined tray.
Roast for 25 to 30 minutes, turning once, until the cauliflower is tender and browned at the edges and the chickpeas have crisped a little.
Put the couscous in a heatproof bowl, pour the boiling water over, cover with a plate and leave for 5 minutes, then fork it through.
Stir the mint into the yoghurt and serve everything together.
The useful detail
Keep cauliflower florets similar in size. Small ones burn in the time the big ones need, and on one tray you only get one cooking time.
Make it work for you
One serving is Half the tray with couscous and yoghurt. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Broccoli instead of cauliflower
Greener and quicker; check it at 20 minutes.
Per serving: about 15 kcal more, about 1 g more protein, about the same fat.
2% Greek yoghurt
Much thicker, closer to a dip.
Per serving: about 10 kcal more, about 4 g more protein, about the same fat.
Rice instead of couscous
Cook it in boiling water for the time on the packet.
Per serving: about 5 kcal less, about 2 g less protein, about the same fat.
Allergens: Removes gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegetarian tray dinner. Sugars are not calculated, because the dry couscous record does not include them; the chickpeas bring the fibre.
| Energy | 400 kcal |
|---|---|
| Protein | 18 g |
| Fat | 9 g |
| of which saturates | 2 g |
| Carbohydrate | 64 g |
| of which sugars | not calculated |
| Fibre | 11 g |
| Sodium | 320 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| cauliflower | 300 g | FDC 169986Cauliflower, raw | 75 kcal | 5.8 g |
| chickpeas | 180 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 250 kcal | 12.7 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| ground cumin | 1 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 4 kcal | 0.2 g |
| couscous | 80 g | FDC 169699Couscous, dryFoodData Central's record for dry couscous has no sugars value, so sugars are left uncalculated for this recipe rather than guessed. | 301 kcal | 10.2 g |
| boiling water | 120 g | No energy | 0 kcal | 0.0 g |
| plain yoghurt | 150 g | FDC 170886Yogurt, plain, low fat | 95 kcal | 7.9 g |
| fresh mint | 5 g | FDC 173475Spearmint, freshFresh mint is 44 kcal per 100 g on FoodData Central 173475, so the few grams a recipe uses add 2 kcal at most. That record has no sugars value, so the mint is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| Whole recipe | Divided by 2 | 805 kcal | 36.7 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Good cold the next day as a lunch bowl.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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About 1 hr · 360 kcal · 20 g protein per serving
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