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Chick-Pea & Vegetable Stew with Couscous

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Recipe

 

Yield

1 pot

Prep

30 min

Cook

4 hrs

Ready

4 hrs
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 cup chickpeas (garbanzo beans)
dry
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1 ea onions
diced 1/4 inch
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2 each garlic cloves
minced
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1 ½ teaspoons paprika
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¼ teaspoon cinnamon
ground
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¼ teaspoon cayenne pepper
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½ teaspoon cumin
ground
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½ teaspoon black pepper
ground
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½ teaspoon ginger
ground
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1 ea green bell peppers
diced 1/4 inch
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1 cup zucchini
cubed
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2 cups tomatoes, canned
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2 tablespoons raisins, seedless
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2 tablespoons parsley leaves
fresh, chopped
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2 tablespoons cilantro
chopped
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1 cup green peas
frozen
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8 ounces couscous
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Ingredients

Amount Measure Ingredient Features
237 ml chickpeas (garbanzo beans)
dry
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onions
diced 1/4 inch
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2 each garlic cloves
minced
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7.5 ml paprika
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1.3 ml cinnamon
ground
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1.3 ml cayenne pepper
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2.5 ml cumin
ground
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2.5 ml black pepper
ground
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2.5 ml ginger
ground
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green bell peppers
diced 1/4 inch
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237 ml zucchini
cubed
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473 ml tomatoes, canned
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3E+1 ml raisins, seedless
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3E+1 ml parsley leaves
fresh, chopped
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3E+1 ml cilantro
chopped
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237 ml green peas
frozen
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231.2 ml/g couscous
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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 2954% 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?
 

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