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Spiced Vegetable Couscous

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Recipe

 

Yield

4 servings

Prep

10 min

Cook

30 min

Ready

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

Ingredients

Amount Measure Ingredient Features
1 ¾ cups tomato juice
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3 teaspoons curry powder
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1 teaspoon garlic powder
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1 teaspoon coriander
ground
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1 teaspoon salt
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½ teaspoon ginger
ground
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½ teaspoon cumin
ground
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¼ teaspoon red pepper flakes
ground
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1 cup water
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1 cup couscous
uncooked
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1 cup carrots
diagonally sliced, 3 medium
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½ cup raisins, seedless
dark
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1 ½ cups broccoli florets
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1 each sweet red bell peppers
sliced, one inch chunks
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1 can chickpeas (garbanzo beans)
rinsed and drained, 15 ounces
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Ingredients

Amount Measure Ingredient Features
414 ml tomato juice
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15 ml curry powder
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5 ml garlic powder
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5 ml coriander
ground
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5 ml salt
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2.5 ml ginger
ground
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2.5 ml cumin
ground
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1.3 ml red pepper flakes
ground
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237 ml water
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237 ml couscous
uncooked
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237 ml carrots
diagonally sliced, 3 medium
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118 ml raisins, seedless
dark
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355 ml broccoli florets
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1 each sweet red bell peppers
sliced, one inch chunks
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1 can chickpeas (garbanzo beans)
rinsed and drained, 15 ounces
* Camera

Directions

In a 2-quart glass measure, stir together juice, curry powder, garlic powder, coriander, salt ginger, cumin and red pepper.

Reserve 1 cup of mixture.

Pour ¾ cup mixture into a 1½-quart casserole; add water.

Cover with lid and microwave on high 3 to 5 minutes, or until boiling.

Stir in couscous; cover and let stand 8 minutes.

Add carrots and raisins to mixture remaining in glass measure.

Cover with vented plastic wrap and microwave on high 4 to 6 minutes, or until crisp tender.

Add broccoli and bell pepper. Microwave on high 3 to 5 minutes, or until crisp tender.

Stir in peas; re-cover and microwave on high 2 minutes.

Fluff couscous with a fork and arrange in the center of a large serving plate.

Surround with vegetable mixture and serve immediately.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 318g (11.2 oz)
Amount per Serving
Calories 3404% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 819mg 34%
Total Carbohydrate 25g 25%
Dietary Fiber 8g 32%
Sugars g
Protein 23g
Vitamin A 148% Vitamin C 145%
Calcium 9% Iron 18%
* based on a 2,000 calorie diet How is this calculated?
 

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