| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Toronto | Grains, Legumes, Low fat, Vegetables | 2 | Servings |
INGREDIENTS
| 2 | t | Vegetable oil |
| 1 | c | Onions, sliced |
| 1/2 | c | Sliced carrot |
| 1/2 | c | Sliced celery |
| 1/2 | c | Sliced zucchini |
| 1/2 | lb | Garbanzo beans, canned |
| rinsed and drained | ||
| 1 | T | Dried currants |
| 1 | Vegetable broth, mix | |
| 1/4 | t | Paprika, or substitute |
| 1/4 | t | Ground cumin |
| 1 | ds | Pepper |
| 2 | oz | Couscous |
INSTRUCTIONS
In 3-quart nonstick saucepan, heat oil; add onions, carrots, celery, and zucchini and cook over high heat, stirring frequently, until onions are lightly browned, about 3 minutes. Add 1 3/4 cups water, the chick-peas, currants, vegetable broth mix, paprika/substitute, cumin, and pepper. Reduce heat to low, cover, and let simmer until carrot is tender, about 10 minutes. Remove 1/2 cup of broth from chick-pea mixture and pour into small saucepan. Cook broth over high heat until mixture comes to a boil; stir in couscous. Cover saucepan and remove from heat. Let stand for 5 minutes. To serve, on serving platter arrange couscous; top with chick-pea mixture. NOTES : Entered to MasterCook by Ellen in Toronto, Canada. the vegetable broth is listed in weight watchers as 1 packet instant vegetable broth and seasoning mix. I will have to find a non-allergy substitute. For couscous, I will use President's Choice whole wheat couscous, measured dry from the package. Recipe by: Weight Watchers, Simply Light Cooking, p. 110 Posted to EAT-LF Digest by "Ellen Pickett" <ellen@qnetix.ca> on Aug 30, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 239
Calories From Fat: 62
Total Fat: 7.2g
Cholesterol: 0mg
Sodium: 366.3mg
Potassium: 595.5mg
Carbohydrates: 37.5g
Fiber: 8.8g
Sugar: 9.1g
Protein: 8.6g