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Рецепт Couscous With Spicy Chick Pea Stew

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Порций: 5

Ингредиенты

Cost per serving $0.96 view details

Инструкции

  1. 1. Spread Couscous Out on a Large Deep Plate and Pour the Hot Water Proportionately Over It. Then Rub the Couscous Lightly With Your Fingers To Separate the Grains. Set the Plate Aside.
  2. 2. Heat Half the Oil in a Large Saucepan, add in the Onion and Carrots and Saute/fry Gently for 10 Min. Stir in the Spices and Cook for a Further 2-3 Min, Stirring.
  3. 3. Stir in the Corn, Zucchini and Chick Peas (May Use Fava Beans instead). Then add in the Water and Tomato Paste. Bring To a boil, Then Turn the Heat Down So Which the Chick Pea Stew Simmers.
  4. 4. By Now, the Couscous Will Have Absorbed the Water. Put It Into a Metal Sieve, Metal Colander or possibly Steamer Saucepan, Breaking It Up a Bit With Your Fingers Again as You Do So. If Your Container Has Large Holes, You May Prefer To Line It With a Piece Of Cheesecloth To Prevent the Grains from Falling Through, But I Never Found this Necessary.
  5. 5. Put the Steamer, Colander or possibly Sieve Over the Vegetable Stew, Cover With a Lid or possibly Plate and Cook Gently for 25-30 Min.
  6. 6. Season To Taste With Pepper. Stir the Remaining Extra virgin olive oil Into the Couscous, Then Put the Couscous on a Large, Warmed Serving Dish, Garnish With the Coriander and Serve Immediately.Serve With a Green Salad.

Nutrition Facts

Amount Per Serving %DV
Serving Size 615g
Recipe makes 5 servings
Calories 743  
Calories from Fat 133 18%
Total Fat 15.34g 19%
Saturated Fat 2.05g 8%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 170mg 7%
Potassium 1102mg 31%
Total Carbs 127.18g 34%
Dietary Fiber 18.3g 61%
Sugars 11.65g 8%
Protein 25.94g 42%
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