Couscous with Chickpeas and Vegetables
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Couscous with Chickpeas and Vegetables
YIELD Makes 6 servings
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INGREDIENTS
| 1 | cup dried chickpeas (garbanzo beans) |
| 2 | cans (14-1/2 ounces each) fat-free reduced-sodium chicken broth |
| 1 | large onion, quartered and sliced |
| 2 | large cloves garlic, minced |
| 1 | teaspoon ground cinnamon |
| 1 | teaspoon red pepper flakes |
| 1/2 | teaspoon paprika |
| 1/2 | teaspoon saffron or turmeric (optional) |
| 1/2 | teaspoon salt |
| 1/2 | pound eggplant, cut into 3/4-inch cubes |
| 1 | large sweet potato, peeled and cut into 3/4-inch cubes |
| 3/4 | pound zucchini, cut into 3/4-inch cubes |
| 1 | can (14-1/2 ounces) chopped tomatoes |
| 2 | tablespoons finely chopped fresh parsley |
| 2 | tablespoons finely chopped fresh cilantro |
| 4 | cups hot cooked couscous (cooked without added salt or fat) |
PREPARATION:
- Sort and rinse chickpeas. Cover with water and let soak overnight; drain. Place in Dutch oven with chicken broth; bring to a boil over high heat.
- Add onion, garlic, cinnamon, red pepper flakes, paprika and saffron, if desired; reduce heat to low. Cover and simmer 1 hour or until chickpeas are tender. Stir in salt.
- Add eggplant and sweet potato; cook 10 minutes. Add zucchini and tomatoes; cook 10 minutes or just until all vegetables are tender. Stir in parsley and cilantro; spoon mixture over hot couscous. Garnish with sweet potato slices and chives, if desired.
This recipe appears in:
Middle Eastern
NUTRITIONAL INFORMATION:
| Serving Size: | 1/6 of chick-pea mixture with about 2/3 cup cooked couscous (without garnish) |
| Sodium | 330 mg |
| Protein | 14 g |
| Fiber | 9 g |
| Carbohydrate | 63 g |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 7 % |
| Calories | 324 |
DIETARY EXCHANGE:
| Vegetable | 1 |
| Starch | 4 |
| Fat | 1/2 |
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