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Couscous With Seven Vegetables Recipe

Couscous With Seven Vegetables Recipe

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Ingredients:

Serving

3 tsp olive oil
3 garlic cloves, minced
1 tbsp ras el hanout spice blend (see recipe for homemade blend, below)
1 large sweet potato, peeled and diced into 1-inch pieces
2 small turnips, peeled and diced into 1-inch pieces
1 medium zucchini, diced into 1-inch pieces
2 carrots, peeled and cut into 1-inch pieces (10 oz)
1/4 head cabbage , cut into 1-inch pieces (about 1/2 lb)
1/2 red bell pepper, cut into chunks
1/2 cup green beans, cut in thirds (about 2 oz)
1/2-1 tsp harissa or 1/2-1 tsp chile , paste or 1/2-1 tsp hot sauce
1/2 tsp sea salt
1/4 cup raisins , soaked in warm water for 10 minutes and drained
3/4 cup canned chickpeas, drained and rinsed
16 oz white fish, cut into chunks ( tilapia , haddock or sole)
1 1/3 cups whole-wheat couscous
1/2 cup fresh cilantro, chopped, divided
1 1/2 tsp cinnamon
1 tsp ginger
1 tsp turmeric
1/2 tsp ground black pepper
1/2 tsp allspice
1/2 tsp ground cumin
1/2 tsp ground coriander

Directions:

Heat oil in large stockpot over medium heat, add garlic and Ras El Hanout. Quickly stir until brown, about 1 minute. Then add next 5 ingredients. Pour in enough water to cover vegetables. Cover and cook for 25 to 30 minutes, until vegetables are soft but not fully cooked. Add pepper, beans, Harissa and salt. Cook for another 10 to 15 minutes, until tender.
Ladle out 3 cups of broth and vegetables (1 1/2 cups each). Purée in blender until thick. Add back to stew.
Mix in raisins and chickpeas. Bring to a simmer over medium heat and place fish on top of mixture (don’t mix in, or fish will break up). Cook, covered, for 10 to 15 minutes or until fish flakes easily with fork. Fish will steam on top.
While fish is cooking, boil 1 1/3 cups water in a saucepan over high heat. Take off heat, add couscous and cover. Set aside for 5 minutes. Fluff with fork. To serve, place 1/2 cup couscous in bowl. Pour 1 cup vegetable-fish mixture over top and sprinkle with 1 tbsp cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	291.14 Kcal (1219 kJ)
Calories from fat	39.22 Kcal
		% Daily Value*
Total Fat	4.36g	7%
Cholesterol	30.98mg	10%
Sodium	342.57mg	14%
Potassium	767.12mg	16%
Total Carbs	41.5g	14%
Sugars	5.91g	24%
Dietary Fiber	6.18g	25%
Protein	19g	38%
Vitamin C	35.4mg	59%
Vitamin A	0.9mg	31%
Iron	6.1mg	34%
Calcium	125.9mg	13%

Amount Per 100 g
Calories	93.1 Kcal (390 kJ)
Calories from fat	12.54 Kcal
		% Daily Value*
Total Fat	1.39g	7%
Cholesterol	9.91mg	10%
Sodium	109.55mg	14%
Potassium	245.32mg	16%
Total Carbs	13.27g	14%
Sugars	1.89g	24%
Dietary Fiber	1.97g	25%
Protein	6.08g	38%
Vitamin C	11.3mg	59%
Vitamin A	0.3mg	31%
Iron	2mg	34%
Calcium	40.3mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.4

Points
7

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
low cholesterol

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