Mid-Eastern Mushroom and Chick Pea Couscous |
A nutritious and low fat meatless main dish, these exciting Moroccan flavours will spice up your day. Makes 4 Servings
Prep Time: 15 minutes
Cooking Time: 15 minutes
Ingredients
- 1 ¾ cups (425 mL) chicken or vegetable broth
- ½ tsp (2 mL) Each ground cumin and ground coriander
- ¼ tsp (2 mL) hot red pepper flakes (optional)
- 1 tbsp (15 mL) grated fresh gingerroot
- 2 clove garlic, minced
- 12 oz (375 g) sliced fresh Mushrooms
- 1 ½ cups (375 mL) sliced carrots
- 1 onion, chopped
- 1 cup (250 mL) instant whole wheat couscous*
- 1 cup (250 mL) sweet red pepper, chopped
- 1 can (19oz/540 mL) chickpeas, drained and rinsed
- ½ cup (125 mL) raisins
- ¼ cup (50 mL) chopped parsley or fresh coriander
- 1/3 cup (75 mL) toasted pine nuts (optional)
Directions
1. In large saucepan combine broth, cumin, coriander, hot pepper flakes, gingerroot and garlic; bring to boil.
2. Add mushrooms, carrots and onion and cook covered over medium heat for 5-7 minutes or until carrots are crisp-tender.
3. Meanwhile, place couscous in a medium bowl and pour 1cup (250 mL) boiling water over it; cover and let stand for 5 minutes.
4. Add red pepper, chickpeas and raisins to the mushroom mixture; continue to cook 2-3 minutes or until hot.
5. Taste and add ¼ tsp (1 mL) each salt and pepper if desired. Stir in parsley.
6. Fluff couscous with a fork and spoon into individual serving dishes; top with vegetable mixture including broth. Garnish with pine nuts if desired.
Nutrition per serving:
Calories: 434
Protein : 17.4 g
Fat: 2.8 g
Carbohydrates: 90.6 g
Dietary Fibre: 15.2 g
Recipe courtesy of Mushrooms Canada. For more delicious recipe ideas visit www.mushrooms.ca.
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