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Chickpea, Winter Vegetable and Couscous Stew

 

.
46

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

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

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

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Comments

Nutrition Facts

Serving Size 365g (12.9 oz)
Amount per Serving
Calories 2449% of calories 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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