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Chickpea, Winter Vegetable & Couscous Stew

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Recipe

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Yield

8 servings

Prep

26 min

Cook

35 min

Ready

66 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
2 ¼ teaspoons olive oil
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1 cup onions
chopped
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1 cup leeks
cleaned and trimmed, cut into 1/2-inch slices
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½ teaspoon coriander
ground
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½ teaspoon caraway seeds
crushed
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teaspoon cumin
ground
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teaspoon cayenne pepper
or to taste
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2 cloves garlic
minced
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3 ¾ cups vegetable stock
divided
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2 cups butternut squash
peeled and cut into 1-inch cubes
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1 cup carrots
cut into 1/2-inch slices
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1 cup potatoes
yukon gold, peeled and cut into 1-inch cubes
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1 tablespoon harissa
north african hot sauce
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2 teaspoons tomato paste
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¾ teaspoon salt
or to taste
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1 pound turnip
about 2 medium, peeled and each cut into 8 wedges
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15 ½ ounces chickpeas (garbanzo beans)
1 can, drained
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cup parsley leaves
freshly chopped, flat-leaf
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1 ¼ teaspoons honey
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1 ¼ cups couscous
uncooked, prefer whole wheat
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8 each lemon
wedges
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Ingredients

Amount Measure Ingredient Features
11 ml olive oil
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237 ml onions
chopped
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237 ml leeks
cleaned and trimmed, cut into 1/2-inch slices
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2.5 ml coriander
ground
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2.5 ml caraway seeds
crushed
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0.6 ml cumin
ground
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0.6 ml cayenne pepper
or to taste
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2 cloves garlic
minced
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887 ml vegetable stock
divided
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473 ml butternut squash
peeled and cut into 1-inch cubes
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237 ml carrots
cut into 1/2-inch slices
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237 ml potatoes
yukon gold, peeled and cut into 1-inch cubes
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15 ml harissa
north african hot sauce
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1E+1 ml tomato paste
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3.8 ml salt
or to taste
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453.6 g turnip
about 2 medium, peeled and each cut into 8 wedges
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448 ml/g chickpeas (garbanzo beans)
1 can, drained
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79 ml parsley leaves
freshly chopped, flat-leaf
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6.3 ml honey
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296 ml couscous
uncooked, prefer whole wheat
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8 each lemon
wedges
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Directions

Heat oil in a large saucepan over medium-high heat.

Stir in onion and leek, sauté 5 minutes.

Stir in coriander and next 4 ingredients (through garlic), cook 1 to 2 minute, stirring constantly.

Pour in 3 cups vegetable stock and the next 8 ingredients (through chickpeas), and bring to a boil.

Cover, reduce heat, and simmer 30 minutes.

Add parsley leaves and honey.

Remove ⅔ cup hot cooking liquid from squash mixture.

Put cooking liquid and remaining ⅔ cup stock in a medium bowl.

Stir in couscous.

Cover and let stand for about 5 minutes.

Fluff with a fork.

Serve warm with fresh lemon wedges.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 365g (12.9 oz)
Amount per Serving
Calories 2449% from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 427mg 18%
Total Carbohydrate 17g 17%
Dietary Fiber 7g 27%
Sugars g
Protein 16g
Vitamin A 60% Vitamin C 65%
Calcium 9% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
 

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