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.