Tested till perfect Moroccan Vegetable Couscous
Moroccan Vegetable Couscous
Photography by Joe Kim/TC Media

Moroccan Vegetable Couscous

This vegetable and chickpea couscous fills you up without filling you out. Chickpeas are high in fibre and iron, and the prunes add a hint of natural sweetness, which makes this all-in-one dish feel indulgent.

By Irene Fong and The Test Kitchen

Source: Canadian Living Magazine: February 2013

Recipe4 out of 5 based on 16 ratings.
  • rating starrating starrating starrating starrating star
  • Prep time 45 minutes
  • Total time 45 minutes
  • Portion size 6

Ingredients

  • 1 tbsp 1tbspolive oil
  • 2 2cloves garlic, minced
  • 2 tsp 2tspminced fresh ginger
  • 1 1small onion, sliced
  • 1 tsp 1tspground coriander
  • 1 tsp 1tspground turmeric
  • 1/2 tsp 1/2tspcinnamon
  • 2 tbsp 2tbsptomato paste
  • 1 cup 1cupvegetable broth
  • 2 2ribs celery, cut in 2-inch chunks
  • 1 1large carrotcarrots, halved lengthwise and cut in 1-inch chunks
  • 4 cups 4cupscauliflower floretcauliflower florets
  • 1 can (19 oz/540 mL) 1can (19 oz/540 mL)chickpeas, drained and rinsed
  • 1/2 cup 1/2cuppitted prunes, halved
  • 1/2 tsp 1/2tspsalt
  • 1/2 tsp 1/2tsppepper
  • 1-1/4 cups 1-1/4cupswhole wheat couscous
  • 4 cups 4cupslightly packed fresh baby spinach
  • 1 tbsp 1tbsplemon juice
  • 3 tbsp 3tbspslivered almonds, toasted
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Preparation

In Dutch oven or large heavybottomed saucepan, heat oil over medium heat; cook garlic and ginger, stirring, until fragrant, about 1 minute. Add onion, coriander, turmeric and cinnamon; cook, stirring often, until onion is softened, about 5 minutes. Stir in tomato paste; cook for 1 minute.

Add 1-1/4 cups water, broth, celery and carrot; bring to boil. Reduce heat, cover and simmer until celery is softened, about 15 minutes.

Stir in cauliflower, chickpeas, prunes, salt and pepper; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until cauliflower is tender, about 15 minutes.

Meanwhile, stir couscous with 1-1/3 cups boiling water. Cover and let stand for 5 minutes; fluff with fork.

Stir spinach and lemon juice into cauliflower mixture; cook just until spinach is wilted. Serve over couscous; sprinkle with almonds.

Additional information :
Change It Up


Moroccan Chicken and Vegetable Couscous
Cut 1 lb (450 g) boneless skinless chicken breasts into bite-size pieces. Brush nonstick skillet lightly with vegetable oil; cook chicken over medium-high heat, stirring occasionally, until no longer pink inside. Add to vegetable mixture along with cauliflower.

Nutritional Information Per serving: about

cal 343 pro 13g total fat 6g sat. fat 1g
carb 65g dietary fibre 14g sugar 13g chol 1mg
sodium 554mg potassium 642mg

% RDI:

calcium 10 iron 29 vit A 50 vit C 62
folate 51
This recipe is featured on Healthy dinners under 500 calories and Your monthly meal plan: 31 healthy dinner recipes
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