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.
Speedy aubergine and giant couscous fregola
Inspired by ‘fregola’, Sardinian pasta balls, this dish swaps in looky-likey giant couscous for a result that’s big on flavour and small on effort. Aubergine, tomatoes, chilli and fragrant herbs come together in a rich, risotto-like bowl that tastes straight out of Nonna’s kitchen and, unlike her, we’re happy to share the recipe!
Plants 5
SWK: Source of protein
SWK: High fibre
quick cook
Serving size
Ingredients
- 1 onion
- 120g wholewheat giant couscous (Wheat, Mustard, Soya) (Whole WHEAT Flour (100%))
- 1 aubergine
- 1 chilli
- 2 tbsp garlic, basil & parsley paste (Garlic, Basil, Parsley, Sea Salt, Citric Acid.)
- 1 tbsp sun-dried tomato paste (Water, Sun Dried Tomato (Sun dried tomatoes, Salt), Tomato Paste, White Wine Vinegar 12%, Salt, Ground Oregano, Citric Acid, Ascorbic Acid)
- 200g passata (tomatoes, salt, citric acid)
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 1 handful of fresh basil
- 100g Tomatoes Baby Seasonal Mix
Nutritional Information
Calories: 324
Protein: 13g
Carbs: 61g
Fat: 3.0g
Ingredients
- 240g wholewheat giant couscous (Wheat, Mustard, Soya) (Whole WHEAT Flour (100%))
- 2 aubergine
- 2 onion
- 1 vegetable stock cube (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 2 x of fresh basil
- 1 chilli
- 4 tbsp garlic, basil & parsley paste (Garlic, Basil, Parsley, Sea Salt, Citric Acid.)
- 2 tbsp sun-dried tomato paste (Water, Sun Dried Tomato (Sun dried tomatoes, Salt), Tomato Paste, White Wine Vinegar 12%, Salt, Ground Oregano, Citric Acid, Ascorbic Acid)
- 400g passata (tomatoes, salt, citric acid)
- 190g Tomatoes Baby Seasonal Mix
Nutritional Information
Calories: 322
Protein: 13g
Carbs: 61g
Fat: 3.0g
Speedy aubergine and giant couscous fregola
Inspired by ‘fregola’, Sardinian pasta balls, this dish swaps in looky-likey giant couscous for a result that’s big on flavour and small on effort. Aubergine, tomatoes, chilli and fragrant herbs come together in a rich, risotto-like bowl that tastes straight out of Nonna’s kitchen and, unlike her, we’re happy to share the recipe!
Cook time:
20 mins
Cuisine:
Italian
Food group:
Vegan
Allergens: Wheat, Celery
Cooking Instructions
Before you start
- 1x saucepan
- 1x large non-stick frying pan
Get your couscous going
- Cook the couscous in boiling water for 8-9 mins, then drain.
Start the veg
- Meanwhile, peel and finely dice the onions, and dice the aubergines into 2cm chunks.
- Spritz a large non-stick frying pan with cooking spray and put it over a medium heat. Fry the onions and aubergines for 5-7 mins.
- At the same time, halve the tomatoes. Finely dice the chilli (deseed for less heat).
Things get saucy!
- Tip half the chilli into the frying pan, stir in both pastes and cook for 1 min.
- Add the tomatoes and passata, crumble in half the stock cube and pour in 200ml water (use all the stock and 300ml water for 4 portions). Simmer for 5-7 mins, until reduced slightly.
Bring everything together
- Finely chop half the basil leaves and stir them into the sauce along with the couscous.
Add your final flourishes
- Sprinkle the remaining chilli (to taste) and basil leaves over the top and serve.