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Recipe: Curried vegetable couscous
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/healthy-recipes/NU00612
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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.
Serves 6
Ingredients
- 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)
Directions
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 | |||
| Calories | 163 | Sodium | 55 mg |
| Total fat | 3 g | Total carbohydrate | 28 g |
| Saturated fat | < 1 g | Dietary fiber | 5 g |
| Monounsaturated fat | 2 g | Protein | 6 g |
| Cholesterol | trace mg | ||
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