Vegetable Couscous

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This vegetable and chickpea couscous is delicious and nutritious. 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. Additionally, leftovers make a great portable lunch or side dish when you’re tight for time but need something satisfying and good for you.

Prep time 45 minutes

Total time 45 minutes

Portion size 6

 

Ingredients

  • 1 tbsp (15 mL) olive oil
  • 2 cloves garlic, minced
  • 2 tsp (10 mL) minced fresh ginger
  • 1 small onion, sliced
  • 1 tsp (5 mL) ground coriander
  • 1 tsp (5 mL) ground turmeric
  • 1/2 tsp (2 mL) cinnamon
  • 2 tbsp (30 mL) tomato paste
  • 1 cup (250 mL) vegetable broth
  • 2 ribs celery, cut in 2-inch chunks
  • 1 large carrot, halved lengthwise and cut in 1-inch chunks
  • 4 cups (1 L) cauliflower florets
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1/2 cup (125 mL) pitted prunes, halved
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper
  • 1 1/4 cup (300 mL) whole wheat couscous
  • 4 cups (1 L) lightly packed fresh baby spinach
  • 1 tbsp (15 mL) lemon juice
  • 3 tbsp (45 mL) slivered almonds, toasted

 

Bottom of Form

Preparation

In Dutch oven or large heavy saucepan, heat oil over medium heat; cook garlic and ginger, stirring for approximately 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.

 



Categories: Diet, Recipes

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