Chickpea and Vegetable Couscous

Fondation OLO | Recipe | Chickpea and Vegetable Couscous
Download
the illustrated version
of this recipe

Preparation time 10 minutes
Cooking time 30 minutes
Servings 4
Cost per serving 1,43$
Storage 3 days in the fridge. Can be frozen.
Kitchen tools Measuring cups and spoons, cutting board, vegetable peeler, sharp knife, can opener, colander, large pot, wooden spoon, small pot.

This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.


Ingredients

15 ml (1 tbsp) canola oil
1 large or 2 small yellow onions, diced into large chunks (about 250 ml / 1 cup)
15 ml (1 tbsp) ground cumin
Salt, pepper and Tabasco-style hot sauce, to taste
2 carrots, peeled and cut into small sticks (3-4 cm)
1 small rutabaga, peeled and diced (about 750 ml / 3 cups) Or diced squash, pumpkin or sweet potato
500 ml (2 cups) chicken broth Watch the Fondation OLO video on low-cost broths.
1 can (796 ml) diced tomatoes
375 ml (1½ cups) water
375 ml (1½ cups) dry couscous
1 can (540 ml) chickpeas, drained and thoroughly rinsed
60 ml (¼ cup) raisins


Directions

  1. In a large pot over medium-high heat, heat the oil and cook the onion for about 3 minutes, until browned.
  2. Add the cumin, salt and pepper, and cook for 1 more minute.
  3. Add the carrots, rutabaga and broth. Bring to a boil over high heat, lower heat and gently simmer for about 15 minutes.
  4. Add the diced tomatoes and cook for an additional 5 to 10 minutes, or until desired consistency.
  5. Meanwhile, boil the water in a small pot and prepare the couscous according to package directions.
  6. Add the chickpeas and raisins to the vegetables and cook for additional 2 to 3 minutes.
  7. Add hot sauce to taste, adjust the salt and pepper (if needed) and serve couscous with sauce on top.