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Couscous with Spicy Chick Pea Stew

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Submitted by celticmaster_007

YIELD

5 servings

PREP

20 min

COOK

20 min

READY

40 min

Ingredients

3 7.1E+2
CUPS ML COUSCOUS
¼ 59
CUP ML OLIVE OIL
2 2
EACH EACH ONIONS
chopped
3 3
EACH EACH CARROTS
medium, sliced
2 1E+1
TEASPOONS ML CINNAMON
ground
2 1E+1
TEASPOONS ML CUMIN
ground
2 1E+1
TEASPOONS ML CORIANDER
ground
½ 118
CUP ML CORN
½ 226.8
POUND G ZUCCHINI
diced
1 ⅓ 315
CUPS ML CHICKPEAS (GARBANZO BEANS)
dried, cooked, or 2 cn chick peas, drained
1 0.9
QUART L WATER *
¼ 59
CUP ML TOMATO PASTE
2 ½ 591
CUPS ML WATER
warm
1 5
TEASPOON ML 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 Arrow up button

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Nutrition Facts

Serving Size 454g (16.0 oz)
Amount per Serving
Calories 632 18% 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?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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