Chickpea-Vegetable Couscous

Dairy-free
Egg-free
Nut-free
Soy-free
Heart-Healthy
High-Fiber
Kosher
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Sodium
Low-Sugar
Vegetarian / Meatless
Vegan
Weight Management
Dish type
Dinner
Serves
6
Ready in
45 minutes

Ingredients

  • 5 1/2 cups low-sodium, fat-free vegetable or chicken broth, divided
  • 1 1/2 cups sliced carrot sticks
  • 1 1/4 cups sliced butternut squash
  • 1 cup trimmed and cut fresh green beans
  • 1/2 cup thinly sliced red bell pepper
  • 1 cup plain couscous
  • 1 (15-oz.) can chickpeas, rinsed and drained
  • 1 tsp. freshly grated lemon peel
  • 1/3 cup raisins (optional)
  • Fresh Italian (flat-leaf) parsley (optional)

Directions

Prep Time
20 minutes
Cook Time
25 minutes
Ready in
45 minutes
  1. In a medium saucepan bring 4 cups of the broth to boiling. Add carrots and squash. Reduce heat; cook 15 minutes. Add green beans and bell pepper. Cook 5 minutes more or until vegetables are crisp-tender; drain and set aside.
  2. Cook couscous in remaining 1 1/2 cups broth according to package directions. Transfer to a large bowl. Add cooked vegetables, chickpeas, lemon peel, and salt and pepper to taste; mix gently. Toss with raisins and parsley, if desired, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 141, Calories Fat 8, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 303mg, Carbohydrate 27g, Protein 5g
Serving Size1
Calories141
Calories Fat8
Calories (fat) extra6
Total Fat0g
Total Fat (extra)2
Saturated Fat0g
Cholesterol0mg
Sodium303mg
Sodium (extra)13
Potassium180mg
Carbohydrate27g
Carbohydrate (extra)9
Fiber4g
Fiber (extra)19
Sugars3g
Protein5g
Omega30g
Vitamin A6371IU
Vitamin A (extra)127
Vitamin C14mg
Vitamin C (extra)24
Iron1mg
Iron (extra)1