LOW FAT: Chickpea Stew With Couscous

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* Exported from MasterCook *

 

Chickpea Stew With Couscous

 

Recipe By : Everyday Cooking with Dr. Dean Ornish, page 208

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Pasta, Couscous, Etc.

Soups And Stews Vegetables

Ornish: Everyday Cooking

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 medium onion -- diced

3 garlic cloves -- minced

2 cups Vegetable Broth

(see separate recipe or store-bought)

1 1/2 cups diced zucchini

1 large sweet potato -- peeled

cut in 1/2-inch dice

1 cup diced red bell pepper

1 cup diced green bell pepper

1 cup diced canned or fresh peeled tomato -- with juice

1 teaspoon cinnamon

1 teaspoon ground coriander

1/2 teaspoon ground cumin

1 pinch cayenne

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon lemon juice

15 ounces canned chickpeas/garbanzo beans -- drained

OR 1 1/2 cups home-cooked chickpeas

2 cups couscous

 

SERVES 4

 

Don't be put off by the long list of ingredients. This is an easy

Moroccan-style vegetable stew that cooks in about 20 minutes. Serve it

over a fluffy mound of steamed couscous or brown rice.

 

From Judith Elias of Brooklyn, New York.

 

2 tablespoons minced parsley or cilantro

 

In a large pot, combine onion, garlic, and 1/4 cup vegetable broth. Cook

over moderate heat until liquid evaporates and onion is transparent, about

5 minutes. Add zucchini, sweet potato, red and green bell peppers, tomato,

cinnamon, coriander, cumin, cayenne, salt, and pepper. Simmer 5

minutes. Add remaining 1 3/4 cups vegetable broth and lemon juice. Bring

to a simmer, covet, lower heat, and simmer gently until vegetables are just

tender, about 5 more minutes. Stir in chickpeas and cook until chickpeas

are hot. Keep stew warm.

 

Make couscous: Bring 2 cups water and a large pinch of salt to a boil in a

medium saucepan. Add couscous,, cover, and remove from heat. Let stand 5

minutes. Uncover, transfer to a bowl, and fluff with a fork to separate

the grains.

 

To serve, make a bed of couscous on a serving platter. Spoon chickpea stew

over the top. Garnish with minced parsley.

 

TIP: You can cook this vegetable stew a day ahead; in fact, the flavors

will improve overnight. Be sure to undercook the vegetables slightly to

allow for further cooking when you reheat the stew. Make the couscous just

before serving.

 

Serving size: 1 3/4 cups. Calories: 515, Fat: 19 g, Cholesterol: 0 mg,

Carbohydrate: 115.2 g, Protein: 18.5 mg, Sodium: 315.0 mg.

 

 

 

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