Moroccan Vegetable Couscous

Moroccan Vegetable Couscous Image Image by: Moroccan Vegetable Couscous Image Author: Canadian Living

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

Ingredients

  • 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

Method

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.

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

%RDI

  • Iron 29.0
  • Fibre 0.0
  • Folate 51.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 50.0
  • Vitamin C 62.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Moroccan Vegetable Couscous

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