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Chick-Pea & Vegetable Stew with Couscous

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Submitted by a4ramos

YIELD

1 pot

PREP

30 min

COOK

4 hrs

READY

4 hrs

Ingredients

1 237
1 ea
ONIONS
diced 1/4 inch *
2 2
EACH EACH GARLIC CLOVES
minced
1 ½ 7.5
TEASPOONS ML PAPRIKA
¼ 1.3
TEASPOON ML CINNAMON
ground
¼ 1.3
TEASPOON ML CAYENNE PEPPER
½ 2.5
TEASPOON ML CUMIN
ground
½ 2.5
TEASPOON ML BLACK PEPPER
ground
½ 2.5
TEASPOON ML GINGER
ground
1 ea
GREEN BELL PEPPERS
diced 1/4 inch *
1 237
CUP ML ZUCCHINI
cubed
2 473
2 3E+1
TABLESPOONS ML RAISINS, SEEDLESS
2 3E+1
TABLESPOONS ML PARSLEY LEAVES
fresh, chopped
2 3E+1
TABLESPOONS ML CILANTRO
chopped
1 237
CUP ML GREEN PEAS
frozen
8 231.2
OUNCES ML/G COUSCOUS

Directions

Sort and rinse the chickpeas, then soak overnight in water. Drain and cook in 5 cups water until tender, about 2 to 3 hours. Drain, reserving the broth, and set aside.

Warm a cup of the check-pea broth in a skillet or sup pot and add the onion, garlic, and the dried spices. Simmer gently until the onions have begun to soften, about 7 minutes.

Don’t let the pan dry out or the spices will burn. Add more liquid as needed.

Once the onions are soft, add the chickpeas, pepper, squash, the juice from the tomatoes, and the chopped tomatoes, the raisins, the parsley and cilantro.

Add enough chick-pea broth or water to cover, bring to a boil, then simmer until the vegetables are done and the liquid has reduced, making a nice sauce.

Add the green peas during the last 5 minutes.

Make the couscous and serve with the vegetables and their sauce.

Garnish with cilantro or parsley.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 286g (10.1 oz)
Amount per Serving
Calories 295 4% from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 426mg 18%
Total Carbohydrate 20g 20%
Dietary Fiber 8g 33%
Sugars g
Protein 23g
Vitamin A 24% Vitamin C 42%
Calcium 10% Iron 20%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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