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Date: Mon, 02 Jan 95 16:48:57 EST
From: tkreider@census.gov (Tom Kreider)
Made this for supper tonight. Great & very filling! It's from 500 fatfree.
Recipe: Chick-Peas, Vegs, & Couscous
Servings: 8
Serv. Size: 2 Cup(s)
Prep. Time: 1:00
Portion Ingredient
******* **********
1/2 Cup(s) Vegetable Stock
1 Medium Onion red
3 Medium Pepper green
3 Medium Potato raw ,sliced
3/4 Cup(s) Chickpeas
1/4 Cup(s) Raisins
2 Cup(s) Zucchini sliced
3 Tbs Tomato paste canned, low salt
1 teaspoon(s) Coriander, ground
1 teaspoon(s) Cumin seed, ground
1/4 teaspoon(s) Cayenne pepper
1 Medium Garlic clove crushed, 1 medium
1/2 teaspoon(s) Paprika
1/4 Cup(s) Wine table, white
10 Ounce(s) Couscous, uncooked
Saute onions and peppers in broth. Add remaining
ingredients (except couscous) and simmer for 35 minutes.
Meanwhile, prepare couscous according to box instructions.
Let vegs stand for 10 minutes. Serve over couscous.
Nutritional Analysis
Calories ( 230 cal) Vitamin D ( 0 IU )
Protein ( 8.6 g ) Thiamine (0.31 mg )
Carbohydrate ( 49 g ) Riboflavin (0.13 mg )
Total Fat (1.17 g ) Niacin ( 3.2 mg )
Saturated Fat (0.18 g ) Vitamin B6 (0.44 mg )
Mono-Unsaturated (0.15 g ) Folate ( 57 mcg)
Poly-Unsaturated (0.46 g ) Sodium ( 82 mg )
Cholesterol ( 0 mg ) Calcium (44.5 mg )
Dietary Fiber ( 6.5 g ) Magnesium ( 88 mg )
Caffeine ( 0 mg ) Potassium ( 600 mg )
Vitamin A ( 71 RE ) Iron ( 3 mg )
Vitamin C ( 54 mg ) Zinc (1.47 mg )
Calories from Protein: 14 % Carbohydrate: 81 % Fat: 4 %
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