The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Orange & fennel seed pork koftas & cauli couscous
Cous-cous, bang bang – our aromatic dish punches above its weight with zesty, spiced pork kofta and roasted Med veg medley of pepper, onion and courgette. Add a clever cauli hack, herby couscous and chunks of orange, and it really hits the mark!
SWK: Source of fibre
SWK: High protein
Plants 7
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Serving size
Ingredients
- 120g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
- 125g wholewheat couscous (Wheat) (100% Whole WHEAT semolina)
- 1 courgette
- 1 orange
- 1 tsp fennel seeds
- 250g pork mince (5% fat or less)
- 4 tsp garlic paste (Garlic, Sea Salt, Citric Acid)
- 1 cauliflower
- 1 onion
- 1 pepper
- 1 tbsp ground cumin
- 1 handful of fresh chives
Nutritional Information
Calories: 536
Protein: 46g
Carbs: 71g
Fat: 7.6g
Ingredients
- 2 courgette
- 2 tsp fennel seeds
- 500g pork mince (5% fat or less)
- 120g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
- 1 cauliflower
- 1 orange
- 2 onion
- 2 pepper
- 2 tbsp ground cumin
- 250g wholewheat couscous (Wheat) (100% Whole WHEAT semolina)
- 8 x garlic paste (Garlic, Sea Salt, Citric Acid)
- 1 handful of fresh chives
Nutritional Information
Calories: 488
Protein: 43g
Carbs: 62g
Fat: 7.2g
Orange & fennel seed pork koftas & cauli couscous
Cous-cous, bang bang – our aromatic dish punches above its weight with zesty, spiced pork kofta and roasted Med veg medley of pepper, onion and courgette. Add a clever cauli hack, herby couscous and chunks of orange, and it really hits the mark!
Cook time:
40 mins
Cuisine:
European
Food group:
Pork
Allergens: Milk, Wheat
Cooking Instructions
Before you start
- 2 large mixing bowls
- 2 baking trays
Grate, zest & chop
- Heat your oven to 220ºC/fan 200ºC/gas 7.
- Coarsely grate the courgettes, wrap in kitchen roll and squeeze out the excess water. Zest the orange, and finely chop the fennel seeds.
Cook your koftas!
- In a large bowl, mix the courgettes, zest, fennel seeds and garlic paste into the mince. Lightly season and using your hands, shape into 4 large, even-size koftas (8 for 4 portions).
- Put the koftas on a baking tray lined with baking paper and spritz with cooking spray. Bake for 18-20 mins until cooked through.
Roast the veg
- Meanwhile, remove the leaves from the cauliflower and quarter it, then grate into a rice consistency (including the stalk). Peel the onions and cut each into 8 wedges. Deseed the peppers and dice into 2cm squares.
- Spread the cauliflower over one side of a large baking tray lined with baking paper, and add the onions and peppers on the other. Spritz everything with cooking spray and sprinkle over the cumin. Roast for 15 mins.
Steep & combine
- Put the couscous in a bowl and lightly season to taste with salt. Pour in enough boiled water to just cover the couscous, stir well, cover and leave for 5 mins, until the water is absorbed.
- Finely chop the chives and mix with the couscous, then add the roasted cauliflower, onions and peppers.
Finish & serve
- Peel the orange and remove the pith, then dice into 1cm chunks, discarding any pips.
- Dish up the couscous, top with the koftas and scatter over the orange. Drizzle over the yogurt and serve.