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Couscous with Chickpeas, Dried Fruit, and Cilantro

Even though American Heart Month has passed, it’s still important to keep an eye on the levels of sodium in your diet, regardless of age or weight. Low-sodium diets are often prescribed to prevent or treat many health issues and conditions. While salt is certainly a popular seasoning for many foods, meals low in sodium aren’t necessarily low in taste.

Couscous is a grain dish that originated in North Africa and consists of small granules that are usually made with ground semolina and wheat flour. Pair this good-for-you-grain with  low-salt beans and the sweetness of orange, apricot, and cranberry for a meatless dish so tasty you’ll never know you’re eating healthy.

Couscous with Chickpeas, Dried Fruit, and Cilantro

WORK TIME: 20 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4

  • 1/2 c water
  • 1/4 tsp ground allspice
  • 1 c orange juice
  • 1/2 tsp salt
  • 3/4 c whole wheat couscous
  • 2 Tbsp olive oil
  • 1 med onion, sliced
  • 1 med green bell pepper, thinly sliced
  • 3 cloves garlic, minced
  • 1 1/2 tsp curry powder
  • 1 can (15 oz) no-salt-added chickpeas, rinsed and drained
  • 1/2 c dried apricots, sliced
  • 1/2 c dried sweetened cranberries
  • 3 Tbsp chopped cilantro

1. COMBINE water, allspice, 1/2 cup of the orange juice, and 1/4 teaspoon of the salt in saucepan over medium-high heat. Bring to a boil, stir in couscous, cover, remove from heat, and let stand 5 minutes. Fluff with fork.

2. HEAT oil in large nonstick frying pan over medium-high heat while couscous cooks. Add onion, pepper, garlic, and curry powder. Cook, stirring occasionally, until vegetables are tender, about 10 minutes. Add chickpeas, apricots, and cranberries. Cook, stirring occasionally, 2 minutes.

3. POUR in remaining 1/2 cup orange juice and cook, stirring often, 1 minute. Remove from heat and stir in cilantro and remaining 1/4 teaspoon salt. Serve over couscous.

NUTRITION (per serving) 363 cal, 9 g pro, 67 g carb, 9 g fiber, 8.5 g fat, 1 g sat fat, 320 mg sodium

Also Read:

Lemon Couscous Salad

Mediterranean Style Couscous

Tomato Basil Couscous

 

March 4th, 2011

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tdelay

I pretty much love anything with cilantro in it! This looks DELICIOUS!

posted Mar 4th, 2011 1:18 pm



   
 

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