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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Couscous with Chickpeas and Vegetables
Yield: Makes 6 servings
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:
1.
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.
2.
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.
3.
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.
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 |
This recipe appears in:
Middle Eastern
