Don't miss another issue…      Subscribe

Spiced Vegetable Couscous

 

24

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

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

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

Add review

 

 

Comments

Nutrition Facts

Serving Size 318g (11.2 oz)
Amount per Serving
Calories 3404% of calories 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?

 

Founded in 1996.

© 2022 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed