Average: 2.7 (21 votes)

Vegetable Couscous

This low-cal, high-protein, quick-fix vegetable couscous is guaranteed to impress.

Ingredients

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

Seasonings
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)

Directions
  1. 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.
  2. Add tomatoes, vegetables and chickpeas. Cover and let simmer until sweet potato is cooked through (about 20 minutes).
  3. 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

Nutritional information

PER SERVING
251 calories
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

 
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