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Couscous with Spicy Chick Pea Stew

 

28

Yield

5

servings

Prep

20

min

Cook

20

min

Ready

40

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

3 cups couscous
¼ cup olive oil
2 each onions
chopped
3 each carrots
medium, sliced
2 teaspoons cinnamon
ground
2 teaspoons cumin
ground
2 teaspoons coriander
ground
½ cup corn
½ pound zucchini
diced
1 ⅓ cups chickpeas (garbanzo beans)
dried, cooked, or 2 cn chick peas, drained
1 quart water
*
¼ cup tomato paste
2 ½ cups water
warm
1 teaspoon black pepper
freshly ground, or to taste

Directions

Spread Couscous out on a large deep plate and pour. Then rub the couscous lightly with you fingers to serperate the grains.

Set the plate aside.

Heat half the oil in a large saucepan, add the onion and carrots and sauté gently for 10 minutes.

Stir in the spices and cook for a further 2 to 3 minutes, stirring.

Stir in the corn, zucchini and chick peas.

Then add the water and tomato paste.

Bring to a boil, then turn the heat down so that the chick pea stew simmers.

By now the couscous will have absorbed the water.

Put It into a metal sieve, metal colander or steamer saucepan, breaking it up a bit with your fingers again as you do so.

Put the steamer, colander and sieve over the vegetable stew, cover with a lid or plate and cook gently Season to taste with pepper. Stir the remaining olive oil into the couscous, the put the couscous on a large, warmed serving dish, garnish with the coriander and serve immediately. Serve with a green salad.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 454g (16.0 oz)
Amount per Serving
Calories 63218% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 255mg 11%
Total Carbohydrate 37g 37%
Dietary Fiber 12g 48%
Sugars g
Protein 38g
Vitamin A 130% Vitamin C 33%
Calcium 10% Iron 22%
* based on a 2,000 calorie diet How is this calculated?

 

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