This low-cal, high-protein, quick-fix vegetable couscous is guaranteed to impress.
2 carrots, sliced (a good source of vitamin K—important for bone health)
1 sweet potato (unpeeled), cubed (contains beta carotene, which protects against heart disease)
1/2 540-mL can chickpeas (an excellent source of folate)
1 onion, chopped
1/2 tsp (2 mL) each ground cumin, ground coriander, cinnamon, turmeric and sea salt; pinch cayenne pepper
1 can (540 mL) whole plum tomatoes (a good source of lycopene)
1 cup (250 mL) couscous (use whole-wheat for more fibre)
1 cup (250 mL) white mushrooms, sliced (contains lectins, which may help fight cancer)
1/2 each green and red pepper (Tip: When buying, look for firm, glossy ones)
- Heat 2 tbsp (30 mL) canola oil in a large, wide saucepan or Dutch oven set over medium heat. Add onion and seasonings. Cook until onions are soft, about 10 minutes.
- Add tomatoes, vegetables and chickpeas. Cover and let simmer until sweet potato is cooked through (about 20 minutes).
- Meanwhile, place couscous in a large bowl. Stir in 1 cup (250 mL) boiling water. Cover and let stand for 5 minutes, then fluff with a fork and transfer to plates. To serve, spoon stewed vegetables over couscous and garnish with crumbled feta and parsley, if desired.
Serves 4 to 6
8 g protein
6 g fat (1 g saturated fat)
43 g carbohydrates
7 g fibre
0 mg cholesterol
300 mg sodium
Best Health Magazine, October 2008