Heart Healthy
A vegetarian version of the signature North African dish, hearty beans and tender vegetables are served on a bed of fluffy, whole-grain couscous.
Print Recipe
Algerian Whole-Wheat Couscous with Red Beans and Vegetables
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Servings
6
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Serving Size:
1 cup vegetables and 3/4 cup couscous
Ingredients
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2 teaspoons olive oil -
1 medium onion (chopped) -
1 small red bell pepper, cut lengthwise into 2 x 1/4-inch strips -
1 small zucchini (halved lengthwise, diagonally sliced) -
1 medium carrot (diagonally sliced) -
1 medium rib of celery, cut crosswise into thin slices -
1 teaspoon minced garlic -
2 15.5-ounce cans no-salt-added dark red kidney beans, rinsed and drained -
1 cup fat-free, low-sodium vegetable broth -
1 small sweet potato (peeled, cut into 1-inch cubes) -
1 large tomato (diced) -
1 teaspoon dried thyme (crumbled) -
1 teaspoon ground cumin -
1/2 teaspoon paprika -
1/2 teaspoon salt -
1/8 teaspoon cayenne -
1 cup uncooked couscous (whole-wheat) -
1/4 cup minced parsley (fresh)
Directions
Tip: Click on step to mark as complete.
-
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, bell pepper, zucchini, carrot, and celery for 5 minutes, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring occasionally. -
Stir in the beans, broth, sweet potato, tomato, thyme, cumin, paprika, salt, and cayenne. Increase the heat to high and bring to a boil. Reduce the heat to low. Cook, covered, for 12 to 15 minutes, or until the vegetables are tender. -
Meanwhile, prepare the couscous using the package directions, omitting the salt. Fluff with a fork. Transfer the couscous to serving plates. Spoon the vegetable mixture over the couscous. Sprinkle each serving with the parsley.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 330 | |
|---|---|---|
| Total Fat | 2.5 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 1.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 241 mg | |
| Total Carbohydrate | 65 g | |
| Dietary Fiber | 13 g | |
| Sugars | 8 g | |
| Protein | 16 g | |
Dietary Exchanges
4 starch, 1 vegetable, 1 very lean meat
-
Servings
6
-
Serving Size:
1 cup vegetables and 3/4 cup couscous
Ingredients
-
2 teaspoons olive oil -
1 medium onion (chopped) -
1 small red bell pepper, cut lengthwise into 2 x 1/4-inch strips -
1 small zucchini (halved lengthwise, diagonally sliced) -
1 medium carrot (diagonally sliced) -
1 medium rib of celery, cut crosswise into thin slices -
1 teaspoon minced garlic -
2 15.5-ounce cans no-salt-added dark red kidney beans, rinsed and drained -
1 cup fat-free, low-sodium vegetable broth -
1 small sweet potato (peeled, cut into 1-inch cubes) -
1 large tomato (diced) -
1 teaspoon dried thyme (crumbled) -
1 teaspoon ground cumin -
1/2 teaspoon paprika -
1/2 teaspoon salt -
1/8 teaspoon cayenne -
1 cup uncooked couscous (whole-wheat) -
1/4 cup minced parsley (fresh)
Directions
Tip: Click on step to mark as complete.
-
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, bell pepper, zucchini, carrot, and celery for 5 minutes, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring occasionally. -
Stir in the beans, broth, sweet potato, tomato, thyme, cumin, paprika, salt, and cayenne. Increase the heat to high and bring to a boil. Reduce the heat to low. Cook, covered, for 12 to 15 minutes, or until the vegetables are tender. -
Meanwhile, prepare the couscous using the package directions, omitting the salt. Fluff with a fork. Transfer the couscous to serving plates. Spoon the vegetable mixture over the couscous. Sprinkle each serving with the parsley.
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