Vegetable Couscous
This low-cal, high-protein, quick-fix vegetable couscous is guaranteed to impress.
Best Health Magazine, October 2008
| Servings |
| 4-6servings |
| Servings |
| 4-6servings |
Ingredients
- 2 carrots sliced (a good source of vitamin K, important for bone health)
- 1 sweet potato (unpeeled), cubed (contains beta carotene, which protects against heart disease)
- 1/2 540ml can chickpeas (an excellent source of folate)
- 1 onion chopped
- Seasonings
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp cinnamon
- 1/2 tsp turmeric
- 1/2 tsp sea salt
- pinch cayenne pepper
- 1 540ml can whole plum tomatoes (a good source of lycopene)
- 1 cup couscous (use whole-wheat for more fibre)
- 1 cup white mushrooms sliced (contains lectins, which may help fight cancer)
- 1/2 red pepper (Tip: When buying, look for firm, glossy ones)
- 1/2 green pepper
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- Heat 2 tbsp (30 ml) canola oil in a large, wide saucepan or Dutch oven set over medium heat. Add onion and seasonings. Cook until onions are soft, about 10 minutes.
- Add tomatoes, vegetables and chickpeas. Cover and let simmer until sweet potato is cooked through (about 20 minutes).
- Meanwhile, place couscous in a large bowl. Stir in 1 cup (250 ml) boiling water. Cover and let stand for 5 minutes, then fluff with a fork and transfer to plates. To serve, spoon stewed vegetables over couscous and garnish with crumbled feta and parsley, if desired.
Recipe Notes
Per serving:Â 251 calories, 8 g protein, 6 g fat (1 g saturated fat), 43 g carbohydrates, 7 g fibre, 0 mg cholesterol, 300 mg sodium
