Chickpeas with Couscous
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
Couscous, .25 cup dry (I like whole wheat)Chickpeas (garbanzo beans), .5 cup 1/4 C of chopped sundried tomatoes (oil packed is faster, dried is lower in sodium and fat, either works well)3/4 C of red bell peppers (any bell pepper will work)1 tbsp of extra virgin olive oil (this mostly for flavor, so reduce as you see fit, include at lease a teaspoon though)3/4c - 1c of low sodium chicken broth1 garlic clove (smashed or roughly chopped)1 dash of smoked paprika1 tbsp of capers (or to taste)Optional: lemon juice or parsley for garnish and additional flavor
This is a really quick recipe. It may not even take as long as it is noted above, depending on your choice of ingredients
1. chop the bell pepper into bite sized pieces and set aside on your serving dish, these will be raw for texture
2. chop sun-dried tomatoes, if using dried re-hydrate in the chicken broth
3. Fill a saucepan with the chicken broth and turn up to high heat. Add the tomatoes, garlic and chickpeas. Bring to a simmer, and turn down to medium heat so the tomatoes will hydrate. (oil packed ones will not need the additional waiting time.) This should take 2-3 minutes.
4. Remove the garlic if desired
5. Turn up the heat again, bring up to a boil and add the couscous. Let the couscous simmer while vigorously stirring for about a minute.
6. Give the couscous one final stir, remove it from the heat and cover for about 5 minutes for the liquid to absorb
7. Mix the couscous with the bell peppers, add oil, salt, pepper, and capers to taste. Add lemon juice and chopped fresh parsley if desired.
This meal will put you well on your way to 30-50% of your daily fiber requirements
Number of Servings: 1
Recipe submitted by SparkPeople user JADE408.
1. chop the bell pepper into bite sized pieces and set aside on your serving dish, these will be raw for texture
2. chop sun-dried tomatoes, if using dried re-hydrate in the chicken broth
3. Fill a saucepan with the chicken broth and turn up to high heat. Add the tomatoes, garlic and chickpeas. Bring to a simmer, and turn down to medium heat so the tomatoes will hydrate. (oil packed ones will not need the additional waiting time.) This should take 2-3 minutes.
4. Remove the garlic if desired
5. Turn up the heat again, bring up to a boil and add the couscous. Let the couscous simmer while vigorously stirring for about a minute.
6. Give the couscous one final stir, remove it from the heat and cover for about 5 minutes for the liquid to absorb
7. Mix the couscous with the bell peppers, add oil, salt, pepper, and capers to taste. Add lemon juice and chopped fresh parsley if desired.
This meal will put you well on your way to 30-50% of your daily fiber requirements
Number of Servings: 1
Recipe submitted by SparkPeople user JADE408.
Nutritional Info Amount Per Serving
- Calories: 437.5
- Total Fat: 11.4 g
- Cholesterol: 0.0 mg
- Sodium: 1,139.4 mg
- Total Carbs: 71.2 g
- Dietary Fiber: 10.6 g
- Protein: 15.2 g
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