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Spiced Vegetable Couscous

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Submitted by kbrovey

YIELD

4 servings

PREP

10 min

COOK

30 min

READY

40 min

Ingredients

1 ¾ 414
CUPS ML TOMATO JUICE
3 15
TEASPOONS ML CURRY POWDER
1 5
TEASPOON ML GARLIC POWDER
1 5
TEASPOON ML CORIANDER
ground
1 5
TEASPOON ML SALT
½ 2.5
TEASPOON ML GINGER
ground
½ 2.5
TEASPOON ML CUMIN
ground
¼ 1.3
TEASPOON ML RED PEPPER FLAKES
ground
1 237
CUP ML WATER
1 237
CUP ML COUSCOUS
uncooked
1 237
CUP ML CARROTS
diagonally sliced, 3 medium
½ 118
CUP ML RAISINS, SEEDLESS
dark
1 ½ 355
1 1
EACH EACH SWEET RED BELL PEPPERS
sliced, one inch chunks
1 1
CAN 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 Arrow up button

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Nutrition Facts

Serving Size 318g (11.2 oz)
Amount per Serving
Calories 340 4% 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?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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