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Ингредиенты
- 3 c. Couscous
- 1/4 c. Extra virgin olive oil
- 2 x Onions Minced
- 3 med Carrots Sliced
- 2 tsp Each Grnd Cinnamon, Grnd Cumin, Grnd Coriander
- 1/2 c. Corn Kernels
- 1/2 lb Zucchini Diced
- 1 1/3 c. Dry Chick Peas Cooked Or possibly
- 2 can (14-Ounce) chick peas, liquid removed
- 1 quart Water
- 1/4 c. Tomato Paste
- 2 1/2 c. Hot Water Freshly Grnd Black Pepper
Инструкции
- 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. 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. 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. 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. 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. 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.
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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% |
