Whole Wheat Couscous With Vegetables And Chick Peas Recipes

WHOLE-WHEAT COUSCOUS WITH PARMESAN & PEAS

Whole-Wheat Couscous with Parmesan & Peas image

Couscous, which is actually a type of tiny pasta, makes an almost-instant side dish. Happily, the whole-wheat variety is just as fast to prepare as regular couscous. Lemon zest is a delicious accent to nutty Parmesan in this Italian-inspired couscous.

Provided by Patsy Jamieson

Categories Healthy Vegetarian Couscous Recipes

Time 20m

Number Of Ingredients 9

Ingredients

1 14-ounce can reduced-sodium chicken broth, or vegetable broth
¼ cup water
2 teaspoons extra-virgin olive oil
1 cup whole-wheat couscous
1 ½ cups frozen peas
2 tablespoons chopped fresh dill
1 teaspoon freshly grated lemon zest
Salt & freshly ground pepper, to taste
½ cup freshly grated Parmesan cheese

Steps:

Combine broth, water and oil in a large saucepan; bring to a boil. Stir in couscous and remove from heat. Cover and let plump for 5 minutes.
Meanwhile, cook peas on the stovetop or in the microwave according to package directions.
Add the peas, dill, lemon zest, salt and pepper to the couscous; mix gently and fluff with a fork. Serve hot, sprinkled with cheese.

Nutrition Facts : Calories 212.6 calories, Carbohydrate 36 g, Cholesterol 5.7 mg, Fat 4.2 g, Fiber 6.6 g, Protein 9.9 g, SaturatedFat 1.3 g, Sodium 394.5 mg, Sugar 1.7 g

SPEEDY CHICKPEA COUSCOUS WITH PESTO

Speedy Chickpea Couscous with Pesto image

Provided by Maria Speck

Categories Side Legume Chickpea Couscous Sugar Conscious Peanut Free Soy Free No Sugar Added

Yield Serves 4

Number Of Ingredients 8

Ingredients

1 1/2 cups low-sodium chicken broth or vegetable broth
1 cup whole wheat couscous
3/4 cup canned chickpeas, rinsed and drained (about half of a 14-ounce can)
3 tablespoons pesto
4 tablespoons chopped fresh basil
1 clove garlic, minced
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground pepper

Steps:

1 Pour the broth into a medium saucepan and bring to a boil. Remove the saucepan from the heat. Stir in the couscous, chickpeas, pesto, 2 tablespoons of the basil, garlic, salt, and pepper. Cover and let sit until the liquid is absorbed, about 10 minutes.
2 Taste and adjust for salt and pepper. Fluff with two forks, sprinkle with the remaining 2 table-spoons basil, and serve right away.

COUSCOUS SALAD WITH ROASTED VEGETABLES AND CHICKPEAS

Couscous Salad with Roasted Vegetables and Chickpeas image

Aromatic cumin, lemon, and scallions add Middle Eastern allure to this vegetarian salad. Chickpeas and whole-wheat couscous provide complete protein.

Provided by Martha Stewart

Categories Food & Cooking Salad Recipes

Time 1h

Number Of Ingredients 11

Ingredients

1 pound carrots, sliced 3/4 inch thick on the diagonal
1 head cauliflower (3 pounds), cored and cut into florets
1 1/2 teaspoons ground cumin
3 tablespoons olive oil
Coarse salt and ground pepper
1 cup whole-wheat couscous
1 tablespoon lemon zest
1/2 cup fresh lemon juice (from 3 lemons)
1 can (15 ounces) chickpeas, rinsed and drained
6 scallions, thinly sliced
5 ounces baby arugula

Steps:

Preheat oven to 450 degrees. Place carrots and cauliflower on a rimmed baking sheet; toss with cumin and 2 tablespoons oil. Season with salt and pepper. Spread half the vegetables on a second baking sheet. Roast until browned and tender, 25 to 30 minutes, rotating sheets and tossing halfway through. Cool to room temperature.
Meanwhile, in a medium saucepan, bring 1 1/4 cups salted water to a boil. Stir in couscous; cover and remove from heat. Let stand until tender, 5 minutes. Fluff with a fork; set aside to cool, uncovered.
Make dressing: In a small bowl, whisk together lemon zest and juice and remaining tablespoon oil; season with salt and pepper.
In a large bowl, combine roasted vegetables with couscous, chickpeas, and scallions. Place arugula on a serving platter, and drizzle with 1 tablespoon dressing. Add remaining dressing to couscous mixture, and toss; serve over arugula.

Nutrition Facts : Calories 372 g, Fat 12 g, Fiber 14 g, Protein 12 g

WHOLE WHEAT COUSCOUS WITH VEGETABLES AND CHICK PEAS

Whole Wheat Couscous With Vegetables and Chick Peas image

Created this delicious recipe because I didn't want to prepare the couscous by itself. As always, I used sodium free chicken broth packets mixed with water and Mrs. Dash. I also used homemade peas. So if you use canned...use low sodium and be sure to drain and rinse them.

Provided by chef lisae

Categories < 60 Mins

Time 35m

Yield 1/2 cup per serving

Number Of Ingredients 14

Ingredients

2 cups of whole grain whole wheat couscous
1 1/2-2 cups of sodium free chicken broth
1 1/2 cups broccoli florets, cut into small pieces
1 cup carrot, diced small
1 small red onion, diced small
2 garlic cloves, finely chopped
1/3 cup red bell pepper, diced small
1 -2 tablespoon light margarine
1 cup of homemade chickpeas
1/2 teaspoon turmeric
1 teaspoon cumin
1/8 teaspoon ground cinnamon
1/8 teaspoon Mrs. Dash table blend seasoning
1/8 teaspoon cayenne pepper

Steps:

Steam Broccoli and Carrot, set aside.
Heat Margarine, in a stock pot over medium high heat.
Add the onion, pepper and onion. Saute for 3 minutes.
Add seasonings to the vegetables and stir to combine.
Add broth and bring mixture to a boil.
Stir in couscous. Cover and remove the pot from the heat.
Let stand for 5 minutes.
Add the vegetables and peas. Stir to combine.

Nutrition Facts : Calories 984.1, Fat 12.7, SaturatedFat 2.2, Sodium 3929, Carbohydrate 174.1, Fiber 34.4, Sugar 24.7, Protein 51.6

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