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Ингредиенты
- 2 tsp vegetable oil
- 1 c. onions sliced
- 1/2 c. sliced carrot
- 1/2 c. sliced celery
- 1/2 c. sliced zucchini
- 1/2 lb garbanzo beans, canned rinsed and liquid removed
- 1 Tbsp. dry currants
- 1 pkt vegetable broth mix
- 1/4 tsp paprika or possibly substitute
- 1/4 tsp grnd cumin
- 1 dsh pepper
- 2 ounce couscous
Инструкции
- 1. In 3-qt nonstick saucepan, heat oil; add in onions, carrots, celery, and zucchini and cook over high heat, stirring frequently, till onions are lightly browned, about 3 min.
- 2. Add in 1 3/4 c. water, the chick-peas, currants, vegetable broth mix, paprika/substitute, cumin, and pepper. Reduce heat to low, cover, and let simmer till carrot is tender, about 10 min.
- 3. Remove 1/2 c. of broth from chick-pea mix and pour into small saucepan. Cook broth over high heat till mix comes to a boil; stir in couscous. Cover saucepan and remove from heat. Let stand for 5 min.
- 4. To serve, on serving platter arrange couscous; top with chick-pea mix.
- NOTES : The vegetable broth is listed in weight watchers as 1 packet instant vegetable broth and seasoning mix. I will have to find a non-allergy substitute. For couscous, I will use President's Choice whole wheat couscous, measured dry from the package.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 398g | |
| Recipe makes 2 servings | |
| Calories 342 | |
| Calories from Fat 55 | 16% |
| Total Fat 6.29g | 8% |
| Saturated Fat 0.57g | 2% |
| Trans Fat 0.12g | |
| Cholesterol 0mg | 0% |
| Sodium 855mg | 36% |
| Potassium 589mg | 17% |
| Total Carbs 61.85g | 16% |
| Dietary Fiber 9.2g | 31% |
| Sugars 8.48g | 6% |
| Protein 10.82g | 17% |
