Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 327.8
- Total Fat: 8.9 g
- Cholesterol: 0.0 mg
- Sodium: 393.8 mg
- Total Carbs: 48.1 g
- Dietary Fiber: 5.6 g
- Protein: 7.4 g
View full nutritional breakdown of Savory Vegetables over Tomato Couscous calories by ingredient
Savory Vegetables over Tomato Couscous
Submitted by: GEEKYMEIntroduction
Steaming couscous with a can of chopped tomatoes adds flavor and color without any extra work. You could also stir in some edamme or sauted tofu for an extra protien burst. Steaming couscous with a can of chopped tomatoes adds flavor and color without any extra work. You could also stir in some edamme or sauted tofu for an extra protien burst.Number of Servings: 4
Ingredients
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1 6-oz. jar marinated artichoke hearts
1 tsp. ground cumin
1 tsp. black pepper, divided
2 Tbs. olive oil
4 medium carrots, thinly sliced (1 1/2 cups)
2 medium leeks, white and light green parts thinly sliced (1 1/2 cups)
1 14.5-oz. can diced tomatoes
1 cup whole-wheat couscous
2 cloves garlic, minced (2 tsp.)
Directions
Makes 4 Servings
Combine artichokes and liquid, cumin, and 3/4 tsp. pepper in nonstick skillet. Cook over high heat 5 minutes or until liquid evaporates, stirring constantly. Transfer to bowl, and set aside.
Heat oil in same skillet over medium-high heat. Add carrots, leeks, and 1/4 tsp. pepper. Cook 10 minutes, or until carrots are tender and leeks are lightly browned.
Meanwhile, bring tomatoes and liquid and 2/3 cup water to a boil in saucepan. Stir in couscous, cover, and remove from heat. Let stand 5 minutes, then fluff with fork.
Add garlic to vegetable mixture in skillet. Cook 3 minutes over medium heat, or until heated through and garlic is fragrant. Serve tofu and vegetables over tomato couscous.
Number of Servings: 4
Recipe submitted by SparkPeople user GEEKYME.
Combine artichokes and liquid, cumin, and 3/4 tsp. pepper in nonstick skillet. Cook over high heat 5 minutes or until liquid evaporates, stirring constantly. Transfer to bowl, and set aside.
Heat oil in same skillet over medium-high heat. Add carrots, leeks, and 1/4 tsp. pepper. Cook 10 minutes, or until carrots are tender and leeks are lightly browned.
Meanwhile, bring tomatoes and liquid and 2/3 cup water to a boil in saucepan. Stir in couscous, cover, and remove from heat. Let stand 5 minutes, then fluff with fork.
Add garlic to vegetable mixture in skillet. Cook 3 minutes over medium heat, or until heated through and garlic is fragrant. Serve tofu and vegetables over tomato couscous.
Number of Servings: 4
Recipe submitted by SparkPeople user GEEKYME.
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Member Ratings For This Recipe
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In the instructions it says "add tofu mixture". What tofu mixture? That was the first time I saw it mentioned. - 7/7/08
Reply from GEEKYME (7/28/08)
In the intro for the recipe, it says you could add sauted tofu if you wanted to - I should have said add edamame, tofu or other protien substitute
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This looks so yummy- think I might add some chick peas to up the protein and make a complete meal. - 6/1/08
Reply from GEEKYME (6/18/08)
I like to stir in Edamame - which also rounds it out. I am not much into tofu, but a lot of people like that in it, too.
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