Dietitian's tip: With its colorful vegetables and fresh herbs, this quick and healthy couscous is as attractive as it is delicious. Serve it as a side dish to dress up grilled fish or roasted chicken.
- 4-inch piece celery stalk, cut into 1-inch pieces
- 4-inch piece carrot, peeled and cut into 1-inch pieces
- 1/2 yellow onion, coarsely chopped (about 1/2 cup)
- 1/2 red bell pepper, seeded and coarsely chopped
- 1/3-inch piece fresh ginger, about 1 inch in diameter, peeled and thinly sliced (about 1 tablespoon)
- 1 clove garlic
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon curry powder
- 1 cup whole-wheat (whole-meal) couscous
- 2 cups low-sodium vegetable stock or broth
- 2 tablespoons chopped fresh cilantro (fresh coriander)
In a food processor, combine the celery, carrot, onion, bell pepper, ginger and garlic. Pulse until the vegetables are very finely minced. Don't puree. Set aside.
In a large, nonstick saute or frying pan, heat the olive oil over medium heat. Add the minced vegetables and saute until they begin to soften, about 3 minutes. Add the curry powder and saute until fragrant, about 1 minute longer. Add the couscous and stock and stir well. Bring the mixture to a boil over high heat. Reduce the heat to very low and cover the pan. After 5 minutes, remove from the heat.
Uncover and fluff the couscous with a fork. Add the cilantro and toss to mix. Transfer to a serving bowl and serve immediately.
Nutritional analysis per serving
|Serving size: about 2/3 cup|
|Total fat||3 g||Total carbohydrate||28 g|
|Saturated fat||< 1 g||Dietary fiber||5 g|
|Monounsaturated fat||2 g||Protein||6 g|
|Grains and grain products||1|
|Fats and oils||1|