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Curried vegetable couscous
Dietitian's tip: With its colorful vegetables and fresh herbs, this quick and healthy couscous is as attractive as it is delicious. Serve it as a side dish to dress up grilled fish or roasted chicken.
SERVES 6
Ingredients
4-inch piece celery stalk, cut into 1-inch pieces
4-inch piece carrot, peeled and cut into 1-inch pieces
1/2 yellow onion, coarsely chopped
1/2 red bell pepper, seeded and coarsely chopped
1/3-inch piece fresh ginger, about 1 inch in diameter, peeled and thinly sliced
1 clove garlic
1 tablespoon extra-virgin olive oil
1 teaspoon curry powder
1 cup whole-wheat (whole-meal) couscous
2 cups vegetable stock or broth
1/2 teaspoon salt
2 tablespoons chopped fresh cilantro (fresh coriander)
Directions
In a food processor, combine the celery, carrot, onion, bell pepper, ginger and garlic. Pulse until the vegetables are very finely minced. Don't puree. Set aside.
In a large nonstick saute or frying pan, heat the olive oil over medium heat. Add the minced vegetables and saute until they begin to soften, about 3 minutes. Add the curry powder and saute until fragrant, about 1 minute longer.
Add the couscous and stock and stir well. Bring the mixture to a boil over high heat. Reduce the heat to very low and cover the pan. After 5 minutes, remove from the heat.
Uncover and fluff the couscous with a fork. Add the salt and cilantro and toss to mix. Transfer to a serving bowl and serve immediately.
Nutritional Analysis
(per serving)
Calories 189
Monounsaturated fat 2 g
Protein 6 g
Cholesterol 0 mg
Carbohydrate 35 g
Sodium 203 mg
Total fat 3 g
Fiber 6 g
Saturated fat < 1 g
Dietitian's tip: With its colorful vegetables and fresh herbs, this quick and healthy couscous is as attractive as it is delicious. Serve it as a side dish to dress up grilled fish or roasted chicken.
SERVES 6
Ingredients
4-inch piece celery stalk, cut into 1-inch pieces
4-inch piece carrot, peeled and cut into 1-inch pieces
1/2 yellow onion, coarsely chopped
1/2 red bell pepper, seeded and coarsely chopped
1/3-inch piece fresh ginger, about 1 inch in diameter, peeled and thinly sliced
1 clove garlic
1 tablespoon extra-virgin olive oil
1 teaspoon curry powder
1 cup whole-wheat (whole-meal) couscous
2 cups vegetable stock or broth
1/2 teaspoon salt
2 tablespoons chopped fresh cilantro (fresh coriander)
Directions
In a food processor, combine the celery, carrot, onion, bell pepper, ginger and garlic. Pulse until the vegetables are very finely minced. Don't puree. Set aside.
In a large nonstick saute or frying pan, heat the olive oil over medium heat. Add the minced vegetables and saute until they begin to soften, about 3 minutes. Add the curry powder and saute until fragrant, about 1 minute longer.
Add the couscous and stock and stir well. Bring the mixture to a boil over high heat. Reduce the heat to very low and cover the pan. After 5 minutes, remove from the heat.
Uncover and fluff the couscous with a fork. Add the salt and cilantro and toss to mix. Transfer to a serving bowl and serve immediately.
Nutritional Analysis
(per serving)
Calories 189
Monounsaturated fat 2 g
Protein 6 g
Cholesterol 0 mg
Carbohydrate 35 g
Sodium 203 mg
Total fat 3 g
Fiber 6 g
Saturated fat < 1 g
