nutritional information

Per Bowl (3/4 cup couscous, 1/2 cup broccoli, and 3 Tbs. sauce):

  • Calories: 372
  • Protein: 13 g
  • Total Fat: 15 g
  • Saturated Fat: 2 g
  • Carbohydrates: 56 g
  • Cholesterol: 0 mg
  • Sodium: 134 mg
  • Fiber: 13 g
  • Sugar: 3 g
Vegan

Israeli Couscous and Broccoli Bowl

Serves 4

30 minutes or fewer

If you can’t find Israeli couscous for this colorful dinner, substitute orzo pasta.
Sauce
  • 1 ½ Tbs. olive oil
  • 1 Tbs. tomato paste
  • 1 small onion, finely chopped (1 cup)
  • 1 pinch salt
  • 2 jarred roasted red peppers, chopped
  • 1 clove garlic, minced (1 tsp.)
  • ½ tsp. smoked paprika
  • ½ cup loosely packed parsley leaves
  • ¼ cup blanched almonds
  • ½ Tbs. balsamic vinegar
Couscous and Broccoli
  • 1 ½ cups whole-wheat Israeli couscous
  • 1 lb. broccoli, chopped into 1-inch florets
  • 1 Tbs. olive oil
  • 1 Tbs. lemon juice

1. To make Sauce: Heat oil in saucepan over medium-high heat. Add tomato paste, and sauté 30 seconds. Add onion and salt, and sauté 10 minutes. Add red peppers, garlic, and paprika; cook 5 minutes. Transfer to food processor, and purée with parsley, almonds, and vinegar.

2. To make Couscous and Broccoli: cook couscous according to package directions.

3. Steam broccoli 5 minutes, or until tender. Toss with oil and lemon juice in bowl. Divide couscous among bowls. Top with broccoli, then 3 Tbs. Sauce.

September 2013 p.34

you might also like



comments

This was just OK. Instead of jarred peppers i had a jar of hot pepper spread which i used a TBLS of. It added a little kick , which was good. Sauce was more like a paste so I added more vinegar, water and some oil. It still didn't really thin out but I was able to stir it in a bit. Flavors were OK but just seemed like it needed something. I tried soy sauce but that didn't really seem to fit. Overall this was quick and easy. If I could figure out what to add to really make it work I would probably make it again.

Leanne Paquette - 2014-04-05 11:36:47

I thought the sauce was too thick for the couscous, and a bit bland. The broccoli flavor didn't go well either.

Sarah Mikkelsen - 2013-10-18 00:01:47

I had to use orzo pasta so I was worried that the pasta would just end up sticking together. I mixed the sauce into the orzo with a bit of pasta water to loosen it up. I also roasted my own bell pepper instead of buying jarred and felt the sauce needed more vinegar. Overall the dish was tasty, quick, and pretty cheap to make.

Sarah Aichele - 2013-09-20 18:40:42