Recipe: Curried vegetable couscous

By Mayo Clinic Staff

Dietitian's tip:

With its colorful vegetables and fresh herbs, this quick and healthy couscous is as attractive as it is delicious. Serve it as a side dish to dress up grilled fish or roasted chicken.

Number of servings

Serves 6

Ingredients

  1. 4-inch piece celery stalk, cut into 1-inch pieces
  2. 4-inch piece carrot, peeled and cut into 1-inch pieces
  3. 1/2 yellow onion, coarsely chopped (about 1/2 cup)
  4. 1/2 red bell pepper, seeded and coarsely chopped
  5. 1/3-inch piece fresh ginger, about 1 inch in diameter, peeled and thinly sliced (about 1 tablespoon)
  6. 1 clove garlic
  7. 1 tablespoon extra-virgin olive oil
  8. 1 teaspoon curry powder
  9. 1 cup whole-wheat (whole-meal) couscous
  10. 2 cups low-sodium vegetable stock or broth
  11. 2 tablespoons chopped fresh cilantro (fresh coriander)

Directions

In a food processor, combine the celery, carrot, onion, bell pepper, ginger and garlic. Pulse until the vegetables are very finely minced. Don't puree. Set aside.

In a large, nonstick saute or frying pan, heat the olive oil over medium heat. Add the minced vegetables and saute until they begin to soften, about 3 minutes. Add the curry powder and saute until fragrant, about 1 minute longer. Add the couscous and stock and stir well. Bring the mixture to a boil over high heat. Reduce the heat to very low and cover the pan. After 5 minutes, remove from the heat.

Uncover and fluff the couscous with a fork. Add the cilantro and toss to mix. Transfer to a serving bowl and serve immediately.

Nutritional analysis per serving

Serving size :about 2/3 cup

  • Total carbohydrate

    28 g

  • Dietary fiber

    5 g

  • Sodium

    55 mg

  • Saturated fat

    < 1 g

  • Total fat

    3 g

  • Cholesterol

    trace mg

  • Protein

    6 g

  • Monounsaturated fat

    2 g

  • Calories

    163