Earlier this week I made Spicy Vegetables with Whole Wheat Couscous. This is a delicious and filling low calorie dish that is packed with nutrients. It’s the kind of meal that we look forward to eating more than once in a week. Thank goodness it makes quite a bit.
Spicy Vegetables served over Whole Wheat Couscous
The original recipe calls for using one medium eggplant. I use a can of black-eyed peas instead. I’m sure eggplant would be good but blackeyed peas add considerably more nutritional value. So with one easy swap I can significantly increase the protein, dietary fiber, and vitamin and mineral contribution.
Instead of cilantro, I use parsley because my husband is not fond of cilantro.
The original also calls for using original plain instant couscous. I strongly encourage you to find and purchase whole wheat couscous instead. You may have to look in the organic section of your grocery store to find it. I buy the Hodgson Mill product.
The flavor of whole-wheat couscous is just as good, if not better than plain couscous and you’ll get the benefit of more nutrients. For example, the dietary fiber in 1 cup of cooked original plain couscous is about 2 grams whereas the same amount of whole-wheat couscous provides 5 grams or more. Any food that provides 5 grams or more of dietary fiber per serving is considered to be an excellent source.
I like that this recipe includes lots of fresh vegetables and spices with all the accompanying nutrients and antioxidants for better health. Not only that but a 2/3 cup serving of couscous plus the veggies adds up to only 281 calories.
Spicy Vegetables with Whole Wheat Couscous
Makes enough for:
6 small servings (about 2/3 cup couscous + 1/6 of the veggies) = 281 calories per serving
4 larger servings (1 cup couscous + ¼ of the veggies) = 422 calories
Ingredients
2 Tbsp. extra-virgin olive oil
1 medium onion, chopped
2 medium garlic cloves, minced
2 large carrots, scrubbed and cut into 1-inch pieces
1 medium red bell pepper, cored and cut into thin strips
2 ½ cups vegetable stock or canned broth
1 tsp. turmeric
1 small cinnamon stick
1 tsp. curry powder
1 tsp. cumin
1 large zucchini, cut into 1-inch pieces
1 can black-eyed peas, drained and rinsed
¼ cup golden raisins
3 Tbsp. chopped fresh parsley or cilantro (1 Tbsp. dried)
1 cup whole wheat couscous
Directions
Heat the oil in a large heavy kettle. Add the onion and cook about 5 minutes until softened. Add the garlic, carrots, bell pepper, stock, and spices. Bring to a boil. Reduce to a simmer and cook for 10 minutes.
Add the zucchini, eggplant, raisins, and half the parsley (or cilantro) and continue cooking until tender, about 25 to 30 minutes. Add a little salt for taste.
Prepare the couscous according to the directions on the package. Serve the veggies over the couscous. Garnish with remaining fresh parsley.
NOTE: This recipe was modified from the original called Spicy Vegetable Tagine with Couscous. I’ve managed to lose track of the source of this recipe but I believe it came from an issue of Simple Living Magazine several years ago.
Nutrition Facts:
Per serving when serving 6:
Calories: 281
Total Fat: 5.9 g
Saturated Fat: 0.7 g
Cholesterol: 0 mg
Sodium: 330 mg (will be more if salt is added when making the couscous and/or more is added to the dish to season for taste)
Dietary Fiber: 8.7 g
Sugars: 9.8 g
Protein: 7.9 g
Vitamin A: 208%
Vitamin C: 90%
Calcium: 9%
Iron: 15%
The recipe provides the basis for a healthy meal that you can round out by adding a serving of dairy or a dairy alternative for some added protein and calcium. How about a glass of nonfat milk? Or soymilk with added calcium? Or you might add some cheese. Just 2 tbsp. grated parmesan can contribute 2 grams of protein and 138 mg of calcium!
I like this recipe and hope you give it a try!
