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Ингредиенты
- 1 1/2 c. Minced onions
- 1/2 c. Minced carrot
- 1 Tbsp. Plus 1 ts, chopped garlic
- 4 tsp Extra virgin olive oil
- 1 can (28-ounce) Italian Plu tomatoes With juices
- 1 can (15 to 16-ounce) garbanzo beans (chick-peas) rinsed, liquid removed
- 1/4 tsp Dry oregano, crumbled
- 1/4 tsp Dry thyme, crumbled
- 1/4 tsp Dry crushed red pepper
- 1/4 c. Minced fresh parsley
- 2 c. Water
- 1 1/2 c. Couscous
Инструкции
- Combine minced onion, minced carrot, 1 Tbs. chopped garlic and 1 teaspoon extra virgin olive oil in large non-stick skillet. Cover and cook mix over low heat till vegetables are tender, stirring frequently, about 15 min. Add in tomatoes with juices, chick-peas, oregano, thyme, and red pepper and bring to boil. Stir mix, crushing tomatoes with side of spoon. Reduce heat to low and simmer uncovered till sauce thickens and flavors blend, about 20 min. Add in parsley. Season to taste with salt and pepper. (Can be prepared one day ahead. Cover and chill. Rewarm over low heat before continuing.) Bring 2 c. water to boil in heavy medium saucepan. Stir in couscous. Remove from heat, cover and let stand 10 min. Fluff with fork. Heat remaining 3 tsp. extra virgin olive oil in heavy skillet over low heat.
- Add in remianing 1 tsp. chopped garlic and cook 1 minute. Stir garlic and oil mix into couscous. Season to taste with salt and pepper. Spoon couscous into shallow bowl, ladle tomato mix over and serve.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 259g | |
| Recipe makes 4 servings | |
| Calories 313 | |
| Calories from Fat 44 | 14% |
| Total Fat 5.04g | 6% |
| Saturated Fat 0.74g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 25mg | 1% |
| Potassium 254mg | 7% |
| Total Carbs 56.96g | 15% |
| Dietary Fiber 4.7g | 16% |
| Sugars 3.01g | 2% |
| Protein 9.12g | 15% |
