Mediterranean Vegetable Couscous
The Mediterranean diet is one of the healthiest in the world because it emphasizes plenty of grains, fruits and vegetables. And theyâ€™re all here in this low-cholesterol dish just bursting with vitamin A. Great as a vegetarian entrÃ©e, or toss in leftover chicken for added protein.
- 1 tablespoon olive oil
- 2 small cloves garlic, chopped
- 1/2 teaspoon cinnamon
- 1/2 teaspoon turmeric
- 1/4 teaspoon black pepper
- 1 (14.5-ounce) can low-sodium chicken broth
- 2 large carrots, peeled and chopped
- 2 small turnips, peeled and chopped
- 1/2 pound butternut squash, peeled and diced 1/2-inch cubes
- 1/2 pound small zucchini, diced 1/2-inch cubes
- 1 (15-ounce) can garbanzo beans, drained
- 1 (15-ounce) can diced tomatoes
- 1-1/4 cups quick-cooking couscous
- salt and pepper to taste
- 3/4 cup Sun-Maid Natural Raisins
HEAT olive oil in a deep heavy 4-quart saucepan.
ADD garlic, cinnamon, turmeric and black pepper until spices are aromatic.
ADD chicken broth, carrots, turnips, and squash and cook about 20 minutes until vegetables are tender.
ADD zucchini, garbanzo beans and diced tomatoes and cook, stirring often, for 10 minutes.
SPRINKLE couscous over vegetables and turn heat to lowest setting. Cover and let stand 5 minutes.
SEASON with salt and pepper, if desired.
TURN into a serving dish and sprinkle with raisins, mixing them into the hot couscous a little, but leaving enough on top for garnish.
Makes 6 servings.
Nutrients per Serving: Calories 346; Protein 12.5g; Fat 3.7g (Sat. Fat 0.5g); Carbohydrate 70g; Dietary Fiber 9.2g; Cholesterol 7mg; Sodium 540mg
Daily Values: Vitamin C 58% Vitamin A 133% Dietary Fiber 37% Folate 30%