Heart Healthy
Lemon, garlic, and herbs bathe these beans and grains with fabulous flavor in this low-sodium, high-fiber main dish.
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Couscous with Chickpeas
Lemon, garlic, and herbs bathe these beans and grains with fabulous flavor in this low-sodium, high-fiber main dish.
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Servings
6
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Serving Size:
1 1/2 cups
Ingredients
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2/3 cup uncooked whole-wheat couscous -
1 1/3 cups boiling water -
Juice of 1 medium lemon -
1 15-ounce can no-salt-added chickpeas, rinsed and drained -
1 large bell pepper (red, yellow, or orange preferred), cut into 1/4-inch pieces -
2 tablespoons plus 1 1/2 teaspoons dried basil -
2 tablespoons plus 1 1/2 teaspoons dried parsley -
2 medium garlic cloves, minced OR -
1 teaspoon bottled minced garlic -
1 tablespoon plus 1 teaspoon canola, corn, or olive oil -
1/4 cup fat-free crumbled feta cheese OR -
1/4 cup shredded Parmesan cheese
Directions
Tip: Click on step to mark as complete.
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Pour the couscous in a large, heatproof bowl. Pour in the water and lemon juice. Let stand for 15 minutes. Fluff with a fork. -
In a large bowl, stir together the couscous and chickpeas. -
Stir in the bell peppers, basil, parsley, and garlic. -
Drizzle with the oil. Sprinkle with the cheese. -
Serve at room temperature or refrigerate, covered, for 2 to 12 hours.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 216 | |
|---|---|---|
| Total Fat | 4.0 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 123 mg | |
| Total Carbohydrate | 36 g | |
| Dietary Fiber | 7 g | |
| Sugars | 3 g | |
| Protein | 10 g | |
Dietary Exchanges
2 1/2 starch, 1 lean meat
-
Servings
6
-
Serving Size:
1 1/2 cups
Ingredients
-
2/3 cup uncooked whole-wheat couscous -
1 1/3 cups boiling water -
Juice of 1 medium lemon -
1 15-ounce can no-salt-added chickpeas, rinsed and drained -
1 large bell pepper (red, yellow, or orange preferred), cut into 1/4-inch pieces -
2 tablespoons plus 1 1/2 teaspoons dried basil -
2 tablespoons plus 1 1/2 teaspoons dried parsley -
2 medium garlic cloves, minced OR -
1 teaspoon bottled minced garlic -
1 tablespoon plus 1 teaspoon canola, corn, or olive oil -
1/4 cup fat-free crumbled feta cheese OR -
1/4 cup shredded Parmesan cheese
Directions
Tip: Click on step to mark as complete.
-
Pour the couscous in a large, heatproof bowl. Pour in the water and lemon juice. Let stand for 15 minutes. Fluff with a fork. -
In a large bowl, stir together the couscous and chickpeas. -
Stir in the bell peppers, basil, parsley, and garlic. -
Drizzle with the oil. Sprinkle with the cheese. -
Serve at room temperature or refrigerate, covered, for 2 to 12 hours.
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