Curried Vegetables over Couscous

Curried Vegetables over Couscous

Couscous, chickpeas, vegetables and a little spice – this dish has it all! Carrots, broccoli, red pepper, zucchini and onion are sautéed in canola oil and an aromatic combination of curry, cumin and garlic before being added to the couscous. Serve warm as a side or chill and serve cold on its own – it’s two salads in one.

Makes
6
  • Ingredients
    • 2 Tbsp canola oil (30 mL)
    • 2 medium carrots peeled and sliced (2)
    • 2 cups broccoli florets (500 mL)
    • 1 red pepper julienned (1)
    • 1 large red onion diced (1)
    • 1 can (19 oz/540 mL) chickpeas drained and rinsed (1)
    • 2-3 tsp curry powder (10-15 mL)
    • 1 tsp cumin (5 mL)
    • 2 garlic cloves minced (2)
    • 1/2 cup sodium reduced chicken stock (125 mL)
    • 1 Tbsp lemon juice (15 mL)
    • 4 cups cooked couscous (1 L)
  • Directions
    1. Pour 1 Tbsp (15 mL) canola oil into a large frying pan. Sauté carrots, broccoli, red pepper, zucchini and red onion quickly over medium heat, about 2 minutes. Add chickpeas and heat through until all vegetables are tender-crisp.
    2. Meanwhile, heat a small saucepan over medium heat. Add remaining canola oil. Add curry powder, cumin and garlic and cook, stirring, for 1 minute. Add chicken stock and lemon juice and simmer, uncovered, for 2-3 minutes.
    3. Prepare couscous according to package instructions. Toss vegetables with curry mixture.

    Chef’s Tip: In Indian food, spices are typically heated in a pan with canola oil before adding to a dish. Start with the strongest flavoured spice and progress to the mildest. Garlic is very easy to burn so that is why it is added last. Canola oil has a high smoke point making it perfect for heating spices.

Nutritional Analysis

Servings
6
Calories
350
Total Fat
8 g
Saturated Fat
0.5 g
Cholesterol
0 mg
Sodium
45 mg
Carbohydrates
58 g
Fiber
11 g
Protein
14 g