Couscous With Tomatoes Okra And Chickpeas Recipes

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MEDITERRANEAN COUSCOUS AND CHICKPEAS



Mediterranean Couscous and Chickpeas image

This Mediterranean Couscous and Chickpeas is filled with salty feta, juicy tomatoes, and fresh parsley. It only takes 15 minutes to make, so it's perfect for busy weeknights!

Provided by Liz Thomson

Categories     Dinner

Time 15m

Number Of Ingredients 9

1 ½ cups water
1 cup dry couscous
1 tablespoon olive oil
1 15oz can chickpeas, rinsed and drained
1 large cucumber, chopped (about 1 cup)
1 large tomato, chopped (about 1 cup)
1/2 cup chopped curly parsley leaves (about 1/3 bundle, large stems removed)
¼ cup crumbled feta (optional)
Salt to taste

Steps:

  • In a medium sized pot, bring the water to a boil.
  • Add the couscous, remove from heat, and cover with a lid. Set aside for 5 minutes while the couscous absorbs the water.
  • While your couscous is cooking you can prep the rest of your ingredients.
  • Once the couscous has absorbed all the water, fluff with a fork.
  • In a large bowl, gently toss all ingredients together.
  • Serve at room temperature or store in the fridge and serve cold.

Nutrition Facts : ServingSize 2 cups, Calories 332 calories, Sugar 0.9 g, Sodium 431.9 mg, Fat 8.2 g, SaturatedFat 2.2 g, TransFat 0 g, Carbohydrate 52.3 g, Fiber 8 g, Protein 13.5 g, Cholesterol 8.3 mg

COUSCOUS WITH TOMATOES, OKRA AND CHICKPEAS



Couscous With Tomatoes, Okra and Chickpeas image

Okra is popular in the North African cuisines of Tunisia and Algeria, where it is also dried. Because you don't cut it up, the okra doesn't become slimy. It contributes great flavor to the stew. Very high in dietary fiber, okra is a great source of vitamins A, C, B complex and the phytonutrients glutathione, xanthin, lutein and beta carotene, all believed to have antioxidant properties. For the best texture and flavor, look for the smallest pods you can find

Provided by Martha Rose Shulman

Categories     dinner, main course

Time 30m

Yield 6 to 8 servings

Number Of Ingredients 18

1 pound okra
Salt to taste
1/2 cup red wine vinegar or cider vinegar
2 tablespoons olive oil
1 large onion, chopped
2 to 4 large garlic cloves (to taste), minced
Salt, preferably kosher, to taste
1 1/2 teaspoons paprika
1/2 teaspoon cayenne (more to taste)
1 pound tomatoes, grated, or peeled, seeded and chopped
2 cups chickpeas, soaked for 6 hours or overnight and drained
A bouquet garni consisting of 8 sprigs each parsley
A bouquet garni consisting of 8 sprigs cilantro
1 large sweet red pepper, seeded and cut in large dice
2 tablespoons tomato paste
1 tablespoon harissa (more to taste), plus additional for serving (optional)
1/2 cup chopped fresh parsley, or a mixture of parsley and cilantro or mint
2 to 2 2/3 cups couscous (1/3 cup per serving)

Steps:

  • Heat 1 tablespoon of the olive oil in a large, heavy soup pot or Dutch oven over medium heat and add the onion. Cook, stirring, until it is tender, about 5 minutes, and stir in the garlic, 1/2 teaspoon salt and the spices. Stir together for about 1 minute and add the tomatoes. Cook, stirring often, until the tomatoes have cooked down slightly, 5 to 10 minutes. Add the chickpeas, 2 quarts water and the bouquet garni. Bring to a gentle boil, reduce the heat, cover and simmer 1 1/2 hours.
  • Meanwhile, trim the stems off the okra and place in a large bowl. Salt generously, douse with the vinegar and let sit for 30 minutes to an hour. Drain the okra and rinse thoroughly. Set aside.
  • After 1 1/2 hours, season the chickpeas with salt to taste and add the harissa, tomato paste, red pepper and okra. Bring back to a simmer and simmer 30 to 45 minutes, or until okra and beans are tender. Remove a cup of broth to use for flavoring the couscous. Stir in the chopped fresh herbs and simmer another few minutes. Taste and adjust salt. The stew should be spicy and flavorful.
  • Reconstitute and steam the couscous (see recipe). Serve the couscous in wide bowls or mound onto plates and top with the stew. Pass more harissa at the table.

Nutrition Facts : @context http, Calories 463, UnsaturatedFat 5 grams, Carbohydrate 82 grams, Fat 7 grams, Fiber 12 grams, Protein 19 grams, SaturatedFat 1 gram, Sodium 655 milligrams, Sugar 10 grams

MOROCCAN TOMATO & CHICKPEA SOUP WITH COUSCOUS



Moroccan tomato & chickpea soup with couscous image

This filling soup is healthy and packed with the flavours of North Africa: harissa, ginger, lemon and coriander

Provided by Barney Desmazery

Categories     Lunch, Soup

Time 1h5m

Number Of Ingredients 13

75g couscous
3 tbsp olive oil
750ml low-sodium hot vegetable stock
1 large onion, finely chopped
1 carrot, chopped into small cubes
4 garlic cloves, crushed
half a finger of ginger, peeled and finely chopped
1-2 tbsp ras-el-hanout
1 tbsp harissa paste, plus extra to serve
400g tin chopped tomato
400g tin chickpea
juice ½ lemon
roughly chopped coriander, to serve

Steps:

  • Tip the couscous into a bowl, season with salt and pepper and stir through 1 tbsp of the oil. Pour over enough hot stock just to cover and cover the bowl with cling film and set aside.
  • Heat the rest of the oil in a saucepan and cook the onion and carrot gently for 8 mins until softened. Add the garlic and ginger and cook for 2 mins more then stir in the ras el hanout and harissa and cook for another minute. Pour in the tomatoes and stock and give everything a good stir. Season, add the chickpeas and simmer everything gently for 20 mins until thickened slightly then squeeze over the lemon.
  • Uncover the couscous and fluff up with a fork. Spoon the soup into bowls, top each with a mound of couscous, scatter with coriander and serve with extra harissa for those who want it.

Nutrition Facts : Calories 265 calories, Fat 10.4 grams fat, SaturatedFat 1.4 grams saturated fat, Carbohydrate 33 grams carbohydrates, Sugar 9.9 grams sugar, Fiber 6 grams fiber, Protein 7.3 grams protein, Sodium 1.2 milligram of sodium

TOMATO PEA COUSCOUS



Tomato Pea Couscous image

I modified a recipe I found in a magazine, keeping good nutrition in mind. With a hint of cumin and other mellow flavors, this is a quick-to-fix that's ideal with many entrees.

Provided by Taste of Home

Categories     Side Dishes

Time 20m

Yield 4 servings.

Number Of Ingredients 8

1/2 cup chopped onion
2 garlic cloves, minced
1 tablespoon olive oil
1/2 teaspoon ground cumin
1 cup reduced-sodium chicken broth or vegetable broth
1 cup frozen peas
1/2 cup coarsely chopped seeded tomato
3/4 cup uncooked couscous

Steps:

  • In a large saucepan, saute onion and garlic in oil until tender. Stir in cumin; cook and stir for 30 seconds. Stir in the broth, peas and tomato. Cook for 1-2 minutes or until peas are almost tender. Stir in couscous; cover. Remove from the heat; let stand for 5 minutes. Fluff with fork.

Nutrition Facts : Calories 184 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 182mg sodium, Carbohydrate 31g carbohydrate (0 sugars, Fiber 3g fiber), Protein 6g protein. Diabetic Exchanges

COUSCOUS WITH TOMATOES, KALE AND CHICKPEAS



Couscous With Tomatoes, Kale and Chickpeas image

The topping for this couscous isn't too much more complicated than making a tomato sauce with blanched kale and chickpeas added. Reconstitute the couscous, then start the topping. By the time the topping is done the couscous will be ready to steam in the microwave.

Provided by Martha Rose Shulman

Categories     dinner, easy, main course

Time 45m

Yield Serves 4

Number Of Ingredients 10

1 1/3 cups couscous, preferably whole wheat
1 to 2 tablespoons extra virgin olive oil
2 garlic cloves, minced
Pinch of red pepper flakes
1 can (28-ounce) tomatoes, with juice, pulsed a few times in a food processor or mini processor
Pinch of sugar
Salt to taste
1 can chickpeas, drained and rinsed
1 bunch (about 3/4 pound) black kale, stemmed and washed thoroughly
1/4 to 1/2 cup chopped cilantro (optional)

Steps:

  • Begin heating a saucepan full of water for the kale. Put the couscous in a bowl, add salt to taste, and if desired, 1 tablespoon of the olive oil. Stir or rub between your fingers to distribute the oil (with the oil the couscous is a little fluffier, but you can omit this step). Cover with ½ inch of warm water or stock, if you have some. Let sit while you prepare the tomato sauce. Stir every once in a while to fluff.
  • Heat the remaining tablespoon of oil over medium heat in a wide skillet or saucepan and add the garlic and red pepper flakes. As soon as the garlic begins to smell fragrant (30 seconds to 1 minute), add the tomatoes, sugar, and salt and bring to a simmer. Cook, stirring often, until thick and fragrant, about 15 minutes. Remove from the heat, taste and adjust seasoning.
  • By now the water in the pot will be boiling. Add salt to taste and the kale. Blanch for 3 to 4 minutes, until tender but still bright. Using a skimmer, transfer to a bowl of cold water. Drain and squeeze out excess water. Chop medium-fine and stir into the tomato sauce, along with the chickpeas and cilantro. Keep warm.
  • Cover the couscous bowl with plastic wrap, pierce in a few places and microwave for 2 minutes at full power. Remove from the microwave carefully, as the bowl will be hot. Carefully remove the plastic and fluff. Cover again and return to the microwave for 1 minute. Serve the couscous topped with the tomato and kale sauce.

Nutrition Facts : @context http, Calories 454, UnsaturatedFat 7 grams, Carbohydrate 80 grams, Fat 10 grams, Fiber 21 grams, Protein 19 grams, SaturatedFat 1 gram, Sodium 1052 milligrams, Sugar 12 grams

OKRA WITH TOMATO SAUCE & COUSCOUS



Okra with tomato sauce & couscous image

Try this easy vegetarian dish that makes the most of storecupboard tomatoes by adding the unctuous texture of okra. Serve with couscous, feta or yogurt

Provided by Miriam Nice

Categories     Dinner, Lunch, Main course

Time 1h10m

Number Of Ingredients 10

2 tbsp olive oil , plus extra to serve
2 red onions , finely chopped
250g okra , each sliced into 4 pieces
2 garlic cloves , crushed
1 tsp ground allspice
500g passata
300g couscous
1 lemon , juiced
200g feta or natural yogurt
small pack parsley , chopped

Steps:

  • Heat the oil in a large saucepan, add the onion and cook over a medium-high heat for 10 mins, adding a splash of water if the onions stick. Add the okra, garlic and allspice, toss to coat the okra in spices, then add the passata. Pour in 100ml of water, cover and simmer for 40 mins or until the okra is tender.
  • Pour 350ml boiling water over the couscous, cover and leave to stand for 10 mins, then season and stir with a fork to break up any clumps.
  • Stir the lemon juice into the okra, then serve on top of the couscous with feta and parsley scattered over, or yogurt spooned on top.

Nutrition Facts : Calories 550 calories, Fat 18 grams fat, SaturatedFat 8 grams saturated fat, Carbohydrate 70 grams carbohydrates, Sugar 13 grams sugar, Fiber 9 grams fiber, Protein 22 grams protein, Sodium 1 milligram of sodium

COUSCOUS WITH CHICK-PEAS AND TOMATOES



Couscous with Chick-Peas and Tomatoes image

Provided by Lori D. Shaller

Categories     Tomato     Side     Bake     Quick & Easy     High Fiber     Chickpea     Couscous     Bon Appétit     Massachusetts

Yield Serves 4

Number Of Ingredients 9

1 1/2 cups canned chicken broth
2 tablespoons (1/4 stick) butter
1 cup couscous
1 tomato, seeded, diced
1/2 cup drained canned chick-peas (garbanzo beans)
1/4 cup raisins
1/4 teaspoon ground cinnamon
1/4 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled

Steps:

  • Preheat oven to 350°F. Butter small baking dish. Bring chicken broth and butter to boil in heavy medium saucepan. Add couscous. Reduce heat to low. Cover and simmer until couscous is tender and has absorbed all liquid, about 5 minutes. Stir in tomato, chick-peas, raisins, cinnamon, basil and thyme. Season to taste with salt and pepper. Transfer mixture to baking dish. Cover and cook until heated through, about 15 minutes.

COUSCOUS WITH CHICKPEAS, TOMATOES, AND EDAMAME



Couscous With Chickpeas, Tomatoes, and Edamame image

Make and share this Couscous With Chickpeas, Tomatoes, and Edamame recipe from Food.com.

Provided by dicentra

Categories     Beans

Time 15m

Yield 5 serving(s)

Number Of Ingredients 12

1 tablespoon olive oil
1 cup edamame (fresh or frozen)
1/2 teaspoon crushed red pepper flakes
4 garlic cloves, minced
2 1/4 cups water, divided
1/4 cup chopped fresh basil
1 (16 ounce) can chickpeas, drained and rinsed
1 (14 1/2 ounce) can diced tomatoes, undrained
3/4 teaspoon salt
1 cup uncooked couscous
2 cups coarsely chopped green onions
1 cup crumbled feta cheese

Steps:

  • Heat olive oil in a large skillet over medium heat. Add edamame, red pepper, and garlic; cook 3 minutes, stirring frequently.
  • Stir in 1/2 cup water, basil, chickpeas, and tomatoes; simmer 15 minutes.
  • Add 1 3/4 cups water and salt; bring to a boil. Gradually stir in couscous. Remove from heat; cover and let stand 5 minutes.
  • Stir in onions and feta; toss well.

Nutrition Facts : Calories 455, Fat 14.1, SaturatedFat 5.4, Cholesterol 26.7, Sodium 1153.6, Carbohydrate 63.3, Fiber 10.2, Sugar 5.3, Protein 21.4

CHICKPEA, SPINACH AND TOMATO COUSCOUS



Chickpea, Spinach and Tomato Couscous image

I adapted pinkcherryblossom's great recipe for spinach and chickpea curry to make this tasty vegetarian couscous. I changed the combination of spices a bit and substituted canned tomatoes for fresh ones. It's very flavorful and filling but light at the same time. I use Near East couscous mix for the grain: it's ready in 5 minutes as opposed to real couscous which is very long to make. If you don't use spinach in the recipe, you might want to add a little water in step 3. You may also add other vegetables, such as carrot, squash, eggplant or potatoes. Boil or steam them aldente separately and add them in step 3. This makes a perfect vegetarian entree that you can serve along with a mediteranean salad (tomato and cucumber with olive oil and lemon dressing) or simply by itself.

Provided by Dina Cohen

Categories     One Dish Meal

Time 30m

Yield 2-3 serving(s)

Number Of Ingredients 13

2 onions, chopped
2 big tomatoes, peeled and cubed
1/2 lb fresh spinach
2 garlic cloves, minced
1 (15 ounce) can chickpeas, rinsed and drained
1/2 lemon juice
1 vegetable bouillon cube
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon curry powder
2 tablespoons fresh coriander, sliced (optional)
1 pinch salt
2 tablespoons olive oil

Steps:

  • Heat the olive oil and add the onions. Cook over medium heat for about 10 minutes or until onions are golden. Stir often.
  • Add the garlic, spices and salt (not too much as the bouillon is also salted). Stir and cook for another 2-3 minutes.
  • Add the tomatoes, spinach, chickpeas, lemon juice and bouillon. Bring to a higher heat for about 3 minutes then let it simmer for about 10 minutes or until the sauce is flavorful but not too thick.
  • Prepare the couscous grain according to package directions.
  • Serve vegetables over warm couscous and decorate with fresh coriander. Enjoy!

Nutrition Facts : Calories 475.1, Fat 16.9, SaturatedFat 2.3, Sodium 813.5, Carbohydrate 70, Fiber 15.1, Sugar 8.2, Protein 16.1

CURRIED OKRA WITH CHICKPEAS AND TOMATOES



Curried Okra with Chickpeas and Tomatoes image

An easy Curried Okra recipe

Categories     Ginger     Tomato     Side     Sauté     Vegetarian     Quick & Easy     Low Cal     High Fiber     Curry     Chickpea     Vegan     Okra     Gourmet     Pescatarian     Dairy Free     Wheat/Gluten-Free     Peanut Free     Tree Nut Free     Soy Free     No Sugar Added     Kosher

Yield Makes 4 main-course or 6 side-dish servings

Number Of Ingredients 12

1 1/4 lb small fresh okra, left untrimmed, or 2 (10-oz) packages frozen whole okra (not thawed)
1 1/2 tablespoons vegetable oil
1 medium onion, chopped
2 garlic cloves, finely chopped
4 teaspoons finely chopped peeled fresh ginger
2 teaspoons curry powder
1 (14- to 15-oz) can whole tomatoes in juice, tomatoes chopped, reserving juice
1 (19-oz) can chickpeas, drained and rinsed (2 cups)
2/3 cup water
3/4 teaspoon salt
1/4 teaspoon black pepper
Accompaniment: cinnamon-spiced rice or basmati rice

Steps:

  • If using fresh okra, trim, leaving tops intact, being careful not to cut into pods.
  • Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion and garlic with ginger and curry powder, stirring, 2 minutes. Add tomatoes with their juice, chickpeas, and water and boil, uncovered, stirring occasionally, 3 minutes. Stir in okra, salt, and pepper and simmer, covered, stirring occasionally, until okra is tender, about 10 minutes.

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From pinterest.ca


A GUIDE TO COUSCOUS—TIPS, IDEAS, & RECIPES - THE VEGAN ATLAS
2022-06-04 Basic Cooked Couscous: Use 2 parts water to 1 part couscous. Place the amount of grain needed in a heatproof bowl or deep casserole dish. Bring the amount of water needed to a boil, then pour it over the couscous. Cover and allow to sit for about10 minutes, then fluff with a fork. It’s now ready to use in a variety of interesting ways.
From theveganatlas.com


COUSCOUS WITH TOMATOES, OKRA AND CHICKPEAS RECIPE
Jun 1, 2016 - Okra is popular in the North African cuisines of Tunisia and Algeria, where it is also dried Because you don’t cut it up, the okra doesn’t become slimy It contributes great flavor to the stew. Pinterest. Today. Explore. When autocomplete results are available use up and down arrows to review and enter to select. Touch device users, explore by touch or with swipe …
From pinterest.ca


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