Per Serving: 283 calories, 9 grams protein, 5 grams of fat, 54 grams of CHO, 9 grams of fiber, 274
mg sodium.
Preparation Time: 5 minutes Cook Time: 15 minutes
Serves: 6 servings
Ingredients
- 1 ½ tablespoons olive oil
- 1 cup chopped mixed dried fruits (apples, pears, apricots, prunes, cranberries)
- 2 cups low sodium vegetable broth
- 1 15-ounce can chickpeas, drained & rinsed
- 2 medium onions, chopped
- 1 teaspoon ground cumin
- 1 ½ cups whole wheat quick cook couscous
- ¼ cup chopped scallions (optional)
- Salt to taste
Instructions
In a large pot, heat oil and sauté onions over medium heat. Add dried fruit and continue cooking for 3 minutes. Add cumin. Continue stirring and cooking for one more minute. Add vegetable broth, couscous, and chickpeas. Bring to a boil. Cover and turn heat off. Let stand for 5 minutes. Fluff with fork. Add salt to taste. Sprinkle with chopped scallions before serving (optional).
Shopping List
- olive oil
- chopped mixed dried fruits (apples, pears, apricots, prunes, cranberries)
- low sodium vegetable broth
- 1 15-ounce can chickpeas
- 2 medium onions
- ground cumin
- whole wheat quick cook couscous
- chopped scallions
