Whole Wheat Couscous With Vegetables And Chick Peas Recipes

CURRIED COUSCOUS WITH SPINACH AND CHICKPEAS

Curried Couscous with Spinach and Chickpeas image

A quick, filling vegetarian meal. The vegetable broth makes it heartier than some couscous recipes. Serve with plain yogurt.

Provided by justine

Categories Main Dish Recipes Curries Vegetarian

Time 45m

Yield 4

Number Of Ingredients 13

Ingredients

2 tablespoons olive oil
1 small yellow onion, chopped
½ cup chopped sun-dried tomatoes
1 tablespoon chopped fresh dill
3 cloves garlic, crushed
12 ounces chopped frozen spinach
1 tablespoon pale dry sherry
1 tablespoon curry powder
1 pinch cayenne pepper, or to taste
1 (15 ounce) can chickpeas, drained
2 cups vegetable broth
1 cup whole wheat couscous
salt to taste

Steps:

Heat olive oil in a skillet over medium heat. Add onion, sun-dried tomato, dill, and garlic; cook and stir until onions start to turn translucent, about 5 minutes. Stir in spinach, increase heat to medium high, and cook until spinach begins to wilt, 5 to 10 minutes.
Pour in sherry and cook until most liquid has evaporated, about 5 minutes. Add curry powder, cayenne pepper, chickpeas, and 1 cup of the vegetable broth; cook for about 5 minutes. Add remaining broth and bring mixture to a boil. Remove from heat, stir in couscous, and cover until couscous absorbs all the liquid, 5 to 10 minutes. Season with salt.

Nutrition Facts : Calories 398.2 calories, Carbohydrate 74.6 g, Fat 6.2 g, Fiber 14.7 g, Protein 16.5 g, SaturatedFat 0.6 g, Sodium 666.4 mg, Sugar 5.4 g

COUSCOUS SALAD WITH ROASTED VEGETABLES AND CHICKPEAS

Couscous Salad with Roasted Vegetables and Chickpeas image

Aromatic cumin, lemon, and scallions add Middle Eastern allure to this vegetarian salad. Chickpeas and whole-wheat couscous provide complete protein.

Provided by Martha Stewart

Categories Food & Cooking Salad Recipes

Time 1h

Number Of Ingredients 11

Ingredients

1 pound carrots, sliced 3/4 inch thick on the diagonal
1 head cauliflower (3 pounds), cored and cut into florets
1 1/2 teaspoons ground cumin
3 tablespoons olive oil
Coarse salt and ground pepper
1 cup whole-wheat couscous
1 tablespoon lemon zest
1/2 cup fresh lemon juice (from 3 lemons)
1 can (15 ounces) chickpeas, rinsed and drained
6 scallions, thinly sliced
5 ounces baby arugula

Steps:

Preheat oven to 450 degrees. Place carrots and cauliflower on a rimmed baking sheet; toss with cumin and 2 tablespoons oil. Season with salt and pepper. Spread half the vegetables on a second baking sheet. Roast until browned and tender, 25 to 30 minutes, rotating sheets and tossing halfway through. Cool to room temperature.
Meanwhile, in a medium saucepan, bring 1 1/4 cups salted water to a boil. Stir in couscous; cover and remove from heat. Let stand until tender, 5 minutes. Fluff with a fork; set aside to cool, uncovered.
Make dressing: In a small bowl, whisk together lemon zest and juice and remaining tablespoon oil; season with salt and pepper.
In a large bowl, combine roasted vegetables with couscous, chickpeas, and scallions. Place arugula on a serving platter, and drizzle with 1 tablespoon dressing. Add remaining dressing to couscous mixture, and toss; serve over arugula.

Nutrition Facts : Calories 372 g, Fat 12 g, Fiber 14 g, Protein 12 g

MOROCCAN CHICKEN AND WHOLE GRAIN COUSCOUS

Moroccan Chicken and Whole Grain Couscous image

A flavorful chicken stew that uses exotic spices and nice vegetables served over whole-grain couscous. This recipe was actually a real chicken contest winner! Vegetables and even meat can vary according to taste, but I find squash, carrots, bell peppers, and lamb work well in this recipe. Even though the spices seem strange, the flavors are subtle but fragrant! A real favorite at home.

Provided by Myleen Sagrado Sjödin

Categories World Cuisine Recipes African North African Moroccan

Time 1h

Yield 6

Number Of Ingredients 15

Ingredients

1 cup whole wheat couscous
1 tablespoon vegetable oil
1 medium onion, chopped
2 bay leaves
5 whole cloves, crushed
½ teaspoon cinnamon
1 teaspoon ground dried turmeric
¼ teaspoon ground cayenne pepper
6 skinless, boneless chicken breast halves - chopped
1 (16 ounce) can garbanzo beans
1 (16 ounce) can crushed tomatoes
1 (48 fluid ounce) can chicken broth
2 carrots, cut into 1/2 inch pieces
1 zucchini, cut into 1/2-inch pieces
salt to taste

Steps:

Prepare the couscous according to package directions.
Heat the oil in a large pot over medium heat, and cook onion until tender. Mix in bay leaves, cloves, cinnamon, turmeric, and cayenne pepper. Place chicken in the pot, and cook until well browned. Pour garbanzo beans, tomatoes, and broth into the pot, and bring to a boil. Reduce heat to low, and simmer 25 minutes.
Mix carrots and zucchini into pot. Season with salt. Continue cooking 10 minutes, or until vegetables are tender. Serve stew over cooked couscous.

Nutrition Facts : Calories 399.4 calories, Carbohydrate 50.7 g, Cholesterol 66.8 mg, Fat 6.7 g, Fiber 7.8 g, Protein 33.4 g, SaturatedFat 1.2 g, Sodium 1539 mg, Sugar 3.6 g

INDIAN SPICED WHOLE WHEAT COUSCOUS WITH CHICKPEAS

Indian Spiced Whole Wheat Couscous With Chickpeas image

Last night, this was my "quick and simple dinner for ONE" using only ingredients that I had on hand in the pantry : >

Provided by Kozmic Blues

Categories Curries

Time 12m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

1 cup whole wheat couscous
2 1/4 cups vegetable stock
1 teaspoon olive oil
1 -2 tablespoon dried onion
1/2 teaspoon crushed red pepper flakes (to taste)
3/4 teaspoon curry powder
1/2 teaspoon garam masala or 1/2 teaspoon allspice
1/2 teaspoon cumin
salt and pepper
1 (14 1/2 ounce) can chickpeas, drained and rinsed

Steps:

Bring vegetable stock, olive oil and spices to a boil.
Add couscous, chickpeas, cover and remove from heat.
Let stand for 7-8 minutes.

Nutrition Facts : Calories 139.1, Fat 2.4, SaturatedFat 0.3, Sodium 308.3, Carbohydrate 24.7, Fiber 4.8, Sugar 0.5, Protein 5.3

SPEEDY CHICKPEA COUSCOUS WITH PESTO

Speedy Chickpea Couscous with Pesto image

Provided by Maria Speck

Categories Side Legume Chickpea Couscous Sugar Conscious Peanut Free Soy Free No Sugar Added

Yield Serves 4

Number Of Ingredients 8

Ingredients

1 1/2 cups low-sodium chicken broth or vegetable broth
1 cup whole wheat couscous
3/4 cup canned chickpeas, rinsed and drained (about half of a 14-ounce can)
3 tablespoons pesto
4 tablespoons chopped fresh basil
1 clove garlic, minced
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground pepper

Steps:

1 Pour the broth into a medium saucepan and bring to a boil. Remove the saucepan from the heat. Stir in the couscous, chickpeas, pesto, 2 tablespoons of the basil, garlic, salt, and pepper. Cover and let sit until the liquid is absorbed, about 10 minutes.
2 Taste and adjust for salt and pepper. Fluff with two forks, sprinkle with the remaining 2 table-spoons basil, and serve right away.

WHOLE WHEAT COUSCOUS WITH LEMON, PEAS, AND CHIVES

Whole Wheat Couscous with Lemon, Peas, and Chives image

Provided by Bon Appétit Test Kitchen

Categories Side Picnic Low Fat Quick & Easy Backyard BBQ Pea Spring Healthy Low Cholesterol Chive Couscous Lemon Juice Bon Appétit Sugar Conscious Vegan Vegetarian Pescatarian Peanut Free Soy Free No Sugar Added Kosher

Yield Makes 6 to 8 servings

Number Of Ingredients 11

Ingredients

2 tablespoons extra-virgin olive oil
1/2 teaspoon turmeric
1 cup minced onion
3 garlic cloves, minced
1 1/2 cups vegetable stock
1 1/4 cups whole wheat or plain couscous (one 7.6-ounce box)
2 cups frozen petite peas, thawed
1/2 cup minced fresh chives
Zest and juice of 1 lemon
Kosher salt and freshly ground black pepper
1/3 cup sliced almonds, toasted (for garnish)

Steps:

Heat oil in a large heavy saucepan over medium-high heat. Add turmeric, onion, and garlic; sauté, stirring often, until onion is tender and golden, about 5 minutes. Stir in stock; bring to a boil. Add couscous and stir to blend. Remove saucepan from heat; cover and let stand 10 minutes. Stir in peas, chives, and lemon zest and juice. Season to taste with salt and pepper.
Transfer couscous to a serving bowl, garnish with almonds, and serve.

WHOLE WHEAT COUSCOUS WITH VEGETABLES AND CHICK PEAS

Whole Wheat Couscous With Vegetables and Chick Peas image

Created this delicious recipe because I didn't want to prepare the couscous by itself. As always, I used sodium free chicken broth packets mixed with water and Mrs. Dash. I also used homemade peas. So if you use canned...use low sodium and be sure to drain and rinse them.

Provided by chef lisae

Categories < 60 Mins

Time 35m

Yield 1/2 cup per serving

Number Of Ingredients 14

Ingredients

2 cups of whole grain whole wheat couscous
1 1/2-2 cups of sodium free chicken broth
1 1/2 cups broccoli florets, cut into small pieces
1 cup carrot, diced small
1 small red onion, diced small
2 garlic cloves, finely chopped
1/3 cup red bell pepper, diced small
1 -2 tablespoon light margarine
1 cup of homemade chickpeas
1/2 teaspoon turmeric
1 teaspoon cumin
1/8 teaspoon ground cinnamon
1/8 teaspoon Mrs. Dash table blend seasoning
1/8 teaspoon cayenne pepper

Steps:

Steam Broccoli and Carrot, set aside.
Heat Margarine, in a stock pot over medium high heat.
Add the onion, pepper and onion. Saute for 3 minutes.
Add seasonings to the vegetables and stir to combine.
Add broth and bring mixture to a boil.
Stir in couscous. Cover and remove the pot from the heat.
Let stand for 5 minutes.
Add the vegetables and peas. Stir to combine.

Nutrition Facts : Calories 984.1, Fat 12.7, SaturatedFat 2.2, Sodium 3929, Carbohydrate 174.1, Fiber 34.4, Sugar 24.7, Protein 51.6

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