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Wednesday, September 5, 2012

EAT SMART: Tunisian Vegetable Couscous Recipe


    I've been trying to figure out a way to incorporate vegetables into my meals and this was the perfect way to do it!  I found this recipe at allrecipes.com and made some modifications to it based on the comments and the antioxidant levels of some of the vegetables.  This recipe has a large variety of healthy vegetables packed with antioxidants, vitamins and minerals- nutrients we all need for a fast and effective recovery, especially if we're deficient!  This recipe works well with rotisserie chicken, but not so much with fish.  I'm still experimenting with this so feel free to leave a comment below with suggestions!

    If you've never tried Tunisian food before, the ground cardamom might be a little strong on the palate, but personally, I really enjoyed the aroma and flavor of this spice.  Honestly, I was hesitant to buy the cardamom at first because it was almost $13, but it was worth it since I plan to make a lot more of this in the future.

Prep time: 20-30 minutes (I'm slow in the kitchen...)
Cook time: 15 minutes

  • INGREDIENTS:

  • VEGGIES (Chop into cubes or squares):
  • 3/4 red onion, diced
  • 1 zucchini
  • 1 yellow squash
  • 2 carrot
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 orange bell pepper
  • 1 cup sliced baby portabella mushrooms
1 tablespoon fresh cilantro
2 Roma tomatoes
1 clove garlic

CHECK THE PANTRY:
1 tablespoon olive oil
  • 4 cups vegetable broth (1 box of Swanson broth = 4 cups)
  • 1/2 teaspoon paprika
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon salt
  • 1 (16 ounce) frozen peas, drained
  • 2 cups dry Italian couscous

GARNISH:
Sliced almonds


Directions

  1. Heat oil in large pot over medium-low heat. Place onion, zucchini, yellow squash, and carrot in pot and cook, stirring occasionally, until onions begin to soften and turn translucent, about 5 minutes. Add the red and yellow peppers and mushrooms, then cook another 3 minutes. Vegetables should still be firm.
  2. Pour in the vegetable stock and season with paprika, cardamom, salt, and cilantro. Bring mixture to a boil; reduce heat to low. Stir in chickpeas and tomatoes. Slowly pour in the couscous; stir. Cover pot immediately and remove from the heat. Let stand, covered, for 10 minutes (if you use Italian couscous). The couscous should have absorbed about half the cooking liquid.
  3. Serve at slightly warmer than room temperature. Garnish with sliced almonds.