Curried Vegetable Stew With Couscous |
|
 |
Prep Time: 20 Minutes Cook Time: 20 Minutes |
Ready In: 40 Minutes Servings: 4 |
|
Fitness Magazine Ingredients:
1 tablespoon ground cumin |
1 teaspoon ground coriander |
1 teaspoon curry powder |
1/4 teaspoon ground allspice |
1/4 teaspoon ground cinnamon |
3/4 teaspoon salt |
1/4 teaspoon fresh ground pepper |
1 1/4 cups water |
3 tablespoons olive oil |
1/2 cup onion, chopped |
1 tablespoon garlic, chopped |
1 tablespoon fresh cilantro, chopped |
1 head cauliflower, cut into florets |
2 zucchini, diced |
1 cup green beans, cut into 1/2-inch diagonal pieces |
1 cup canned chick-peas, drained and rinsed |
1 cup fresh tomato, diced |
cooked couscous |
Directions:
1. Stir spices, salt, pepper, and 2 tablespoons of the water together in a small bowl until smooth. Set aside.
2. Heat olive oil in a large skillet over medium heat. Add onion, garlic, cilantro, and spice mixture. Cook, stirring, 1 minute, or until onion begins to soften.
3. Add cauliflower, zucchini, and green beans; cook 2 minutes. Add 1 cup plus 2 tablespoons water; bring to a boil. Simmer, covered, for 5 minutes, or until vegetables are just tender.
4. Stir in chickpeas and tomatoes; simmer 5 minutes more. Serve with couscous, if desired.
5. Nutrition facts per serving (without couscous): 205 calories, 7g protein, 21g carbohydrate, 12g fat (1.5g saturated), 6g fiber.
|
|