Spicy Vegetables with Whole Wheat Couscous

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.

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!

Tagged as: couscous, healthy, nutritious, recipe, spicy vegetables, vegetables, whole wheat couscous