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.
- Portion size 6 servings
- Credits : Canadian Living Magazine: February 2013
- 1 tablespoon olive oil
- 2 cloves garlic minced
- 2 teaspoons minced fresh ginger
- 1 small onion sliced
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1/2 teaspoon cinnamon
- 2 tablespoons tomato paste
- 1 cup vegetable broth
- 2 ribs celery cut in 2-inch chunks
- 1 carrots halved lengthwise and cut in 1-inch chunks
- 4 cups cauliflower florets
- 1 can chickpeas drained and rinsed
- 1/2 cup pitted prunes halved
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 1/4 cup whole wheat couscous
- 4 cups lightly packed fresh baby spinach
- 1 tablespoon lemon juice
- 3 tablespoons slivered almonds toasted
MethodIn 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.
Nutritional facts Per serving: about
- Fibre 14 g
- Sodium 554 mg
- Sugars 13 g
- Protein 13 g
- Calories 343.0
- Total fat 6 g
- Potassium 642 mg
- Cholesterol 1 mg
- Saturated fat 1 g
- Total carbohydrate 65 g
- Iron 29.0
- Folate 51.0
- Calcium 10.0
- Vitamin A 50.0
- Vitamin C 62.0